Why I Gave Up Diet Soda—and How It Improved My Cycling Performance

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This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases.

Senior cyclist riding a road bike with water bottles on the frame, symbolizing hydration and healthy performance without diet soda.

🥤 Can giving up diet soda really improve your cycling?
It did for me. After more than 100,000 miles on the road, I made the switch — and my energy, recovery, and overall performance changed dramatically.

For years, diet soda was my go-to drink. It was convenient, calorie-free, and I told myself it was helping me stay lean while keeping my thirst in check. I drank it regularly—often during the day, sometimes even during or after a ride.

But about two months ago, I decided to give it up. I wasn’t expecting miracles—I just wanted to cut back on artificial sweeteners. What I didn’t expect was how quickly I noticed a boost in my cycling performance and overall energy. Let me explain.

🚱 The Hydration Myth

One of the first things I realized after quitting diet soda is how much better I felt on longer rides. That’s no coincidence.

While diet soda may seem hydrating, especially when cold and fizzy, it often contains caffeine, which acts as a diuretic. This means it can actually increase fluid loss, not reduce it. And unlike water or electrolyte drinks, it doesn’t replenish the sodium, potassium, or magnesium you lose through sweat.

Since switching to water and low-sugar electrolyte drinks, I’ve been recovering faster, and I’m not hitting the hydration wall like I used to.

⚡ Real Energy vs. Artificial Sweeteners

Diet sodas are marketed as energy-friendly because they don’t contain sugar—but that doesn’t tell the whole story.

Even without calories, artificial sweeteners like aspartame can mess with your metabolism. They may spike insulin, increase cravings, and lead to energy crashes—none of which are helpful when you're grinding out miles on a long ride.

After giving up diet soda, I noticed my energy levels became more consistent throughout the day. No more midday slumps. On the bike, I can now ride longer without that sudden drop in motivation or stamina.

🦴 Bone Health and Injury Prevention

Here’s another issue I hadn’t given enough thought to until I did some digging: bone density. Some studies link regular diet soda—especially colas that contain phosphoric acid—with decreased bone mineral density. That’s especially concerning for cyclists who rely on bone strength to handle the occasional fall or just the repetitive stress of riding.

At 69, bone health matters more than ever. Giving up diet soda felt like one small step toward keeping myself stronger and more injury-resistant as I continue to train and ride.

🚴 What I Drink Now

Since ditching diet soda, I’ve turned to a better lineup of ride-friendly beverages:

  • Water – My #1 choice for hydration on and off the bike.

  • Since ditching diet soda, I’ve turned to a better way to stay hydrated — something that's actually improved my cycling and recovery.

    💧 What I Use Now to Stay Hydrated on Every Ride
    On most rides, I mix Elete Electrolyte Drops into water that's flavored with zero-calorie water enhancers like these: Water Enhancement Powder Options.

    It’s a clean, refreshing way to hydrate without sugar, caffeine, or artificial sweeteners — and it’s worked far better for my cycling than soda ever did.

    👉 These are affiliate links, but I only recommend what I actually use myself on a daily basis.

    💬 Final Thoughts: It Was Worth It

    I won’t pretend it was easy to give up something I’d been drinking for decades. Old habits stick. But looking back just two months later, I’m shocked at the difference. My rides are stronger. My energy is more stable. I recover faster.

    If you’re a cyclist—especially a senior cyclist—looking to fine-tune your performance or just feel better on the bike, I’d encourage you to rethink that diet soda habit. For me, it turned out to be one of the most impactful decisions I’ve made for my health and my riding.

  • Disclaimer: This post reflects my personal experience as a cyclist and is not intended as medical advice. Always consult your doctor before making changes to your diet or hydration routine. Some of the links in this post are affiliate links, which means I may earn a small commission if you purchase through them — at no additional cost to you. I only recommend products I personally use and trust.

🚴 Gear I Personally Use and Recommend

I personally use all of these and swear by them. They’ve helped me stay healthy, ride longer, and recover smarter.

  • Renpho Smart Scale — I use this one and it gives me a tremendous amount of information that has been integral to my weight loss and healthy lifestyle.
    👉 See the One I Have
  • Giro Fixture MIPS II Helmet — I wear mine every ride. It is comfortable and it protects me.
    👉 Lots of Colors Available
  • Outdoor Essentials Cooling Arm Sleeves — I wear these to protect my arms from the damaging sun as I have skin cancer issues.
    👉 Check Out How Low Cost These Are
  • Przewalski Bib Shorts — I have multiple pairs of these. They cost a lot less than the others and last me longer.
    👉 See Them on Amazon
  • Premier Protein Shakes — I drink one after every ride. They are low sugar and packed with protein to give me what I need.
    👉 Amazon is Often Cheaper than the Grocery Store

As an Amazon Associate, I earn from qualifying purchases. Your support helps keep this blog rolling.

Location: Lubbock, TX, USA

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