If you want to keep a stroke at bay, it’s time to re-evaluate what’s in your glass. A recent global study warns that carbonated beverages and fruit juices could significantly increase your risk of stroke, while drinking water could offer protective benefits. The findings, derived from the INTERSTROKE study—a large-scale investigation involving nearly 27,000 participants across 27 countries—highlight the importance of making smart beverage choices for better brain health.

According to the study, consuming fizzy drinks, whether they contain sugar or artificial sweeteners, is linked to a 22% higher risk of stroke. Alarmingly, the risk surges even higher for those who consume two or more servings of these beverages daily. The research also raises concerns about so-called "fruit" drinks, many of which are made from concentrates and contain high levels of added sugars and preservatives. Consuming these juices was associated with a 37% increased likelihood of experiencing a bleeding stroke, and for women, the risk was even greater.

“Not all fruit juices are created equal,” cautions Andrew Smyth, lead researcher and professor of clinical epidemiology at the University of Galway, Ireland. He explains that while freshly squeezed juices may offer health benefits, many commercially available fruit drinks—often marketed as "healthy" options—may in fact be harmful due to their high sugar content and artificial additives.

“Fizzy drinks and concentrated fruit juices are common choices for many people, but our research shows that these beverages can significantly raise the risk of stroke,” Smyth added in a university news release. “We recommend minimizing consumption of these drinks and considering water as a healthier alternative.”

The INTERSTROKE Study: A Closer Look at Beverage Choices and Stroke Risk

The INTERSTROKE study, which evaluated over 13,000 individuals who had experienced their first stroke, is one of the largest and most comprehensive studies to date focusing on global stroke risk factors. Stroke, a condition where the blood supply to part of the brain is disrupted—either due to a clot or a hemorrhage—is a leading cause of serious, long-term disability in the United States and worldwide.

The latest findings from the study, published in the Journal of Stroke on September 27, indicate that the frequency and type of beverages consumed play a critical role in determining stroke risk.

Interestingly, earlier results from the INTERSTROKE study showed that while moderate coffee consumption may be safe, drinking more than four cups a day could increase the risk of stroke by 37%. On the other hand, tea drinkers appeared to benefit from their habit. Consuming three to four cups of black tea daily was associated with a 29% lower risk of stroke, while a similar intake of green tea resulted in a 27% reduced risk. However, researchers advised against adding milk to tea, as it may negate the positive effects of antioxidants present in the beverage.

The Power of Water: A Simple Solution

When it comes to hydration, plain water stands out as the clear winner. The study suggests that drinking more than seven cups of water a day can reduce the odds of an ischemic stroke—one caused by a blood clot. In contrast, sugary and fizzy beverages offer no such protective benefit and may, in fact, increase risk.

“While high blood pressure remains the most critical risk factor for stroke, our research underscores that simple lifestyle choices—like what we choose to drink—can have a profound impact on our stroke risk,” Smyth emphasized.

Takeaway: What Should You Drink?

To lower your risk of stroke, consider making water your go-to drink and limit your intake of fizzy and sugary beverages. Freshly squeezed fruit juices, consumed in moderation, may be a healthier option compared to processed juices or fruit drinks. And for tea and coffee lovers, moderation is key—aim for a few cups a day and steer clear of milk if you’re drinking tea.

These findings serve as a timely reminder that making small, manageable changes to our daily routines—such as swapping out a can of soda for a glass of water—can make a big difference in safeguarding our health. So next time you reach for a drink, choose wisely—your brain will thank you.