Coffee and soda are popular choices when looking for an energy boost, but both contain added sugars and unhealthy additives that could damage their health. There are, however, healthier alternatives that provide similar caffeine jolts while being better for you overall.

One of the most popular choices is unsweetened green tea, as this drink is both calorie free and packed with antioxidants that may reduce risk factors for cancer, heart disease, obesity, and diabetes.

Water is another healthy beverage option, particularly sparkling water flavored with fresh fruit. Sparkling varieties of water contain less acidic than regular soda, making it gentler on your teeth, plus there’s zero calories and no added sugar in each flavor – you could add lemon or lime slices for extra zesty flavors without increasing calorie consumption.

Kombucha, kefir or probiotic milk are other nutritious beverages to consider for their calcium, vitamin D and other essential nutrients while being less caffeinated than soda or coffee. In addition, these drinks aid digestion while possessing antibacterial properties.

According to research, black coffee may help protect your teeth; however, its effect is reduced when sweeteners such as sugar and milk are added. Furthermore, studies have revealed that drinking sweetened soda or juice can actually lead to tooth decay, gum disease and other dental issues due to bacteria breaking down the sugars present and producing acids which break down hard tissues in your teeth, leaving them more sensitive and susceptible to decay.

Caffeine can increase both your heart rate and blood pressure. Therefore, it’s wise to consume caffeine in moderation; typically no more than two or three cups of coffee or cans of soda per day should suffice. To decrease caffeine intake gradually replace these drinks with non-caffeinated options like unsweetened tea or water.

Dear Mayo Clinic: My husband has recently switched from drinking coffee every morning to refreshing energy drinks as an alternative way of starting his day. Are these beverages an appropriate replacement, or should he stick with his traditional beverage?

Gentile recommends drinking water, sparkling water with fresh fruit splashes, unsweetened green tea or unsweetened coffee as great alternatives to soda. Artificially sweetened drinks may make naturally sweet foods such as fruits seem less tasty to us and cause us to overindulge in them, she notes.

Switching out just one can of soda a day for equal unsweetened coffee can save up to 150 calories daily. But, if caffeine sensitivity or side effects concern you, limit yourself to only one cup per day of coffee or tea consumption; especially if you suffer from high blood pressure or heart disease; consult your physician first if altering or increasing caffeine consumption is desired.