Common Drinking Habits That Harm Your Health

You’ve probably read a dozen articles about eating healthy—but what about drinking healthy? Many common beverages consumed daily, including coffee, tea, milk, and even water, can pose serious health risks if consumed incorrectly. From increased cancer risk to bone loss and heart strain, the way you drink matters just as much as what you drink.

Quick Answer: To stay healthy, limit coffee to 2 cups daily, avoid sugary drinks and 'artificial juices', drink soup before meals, don’t overconsume milk, and never drink water that’s been repeatedly boiled or left too long. Also, watch your salt and sugar intake in beverages, and match your tea type to the season.

1. Soup: Salt, Time, and Timing Matter

Soups can be nutritious and easy to digest—especially for older adults—but they come with caveats. According to Li Huiming, a nutrition professor at Xiangya Hospital, Central South University, boiling soup for more than 1–1.5 hours increases purine levels, raising the risk of high uric acid and potential kidney damage. Additionally, drinking soup after meals can lead to overnutrition, while having it before meals aids digestion.

Peng Jing, director of the Nutrition Department at Yangzhou University, warns that certain groups, such as gout sufferers, should avoid high-purine meat, fish, and seafood soups. She also advises caution with restaurant soups, which often contain excessive salt, MSG, and chicken essence—linked to hypertension and arteriosclerosis.

2. Milk: Nutritious But Not Limitless

Milk is a great source of calcium and contains all eight essential amino acids the body can’t produce on its own. However, Fan Zhihong, associate professor at China Agricultural University, cautions that excessive, long-term milk consumption may lead to nutritional imbalances and potentially raise the risk of prostate cancer, ovarian cancer, and cataracts. Keeping intake to 200–300 ml (about 1–2 cups) per day is considered safe for most people.

Xu Yun, a nutritionist at Beijing Center for Disease Control, adds that drinking milk right before bed can burden your digestive system—opt for 1–1.5 hours before sleeping. If the taste is too strong, a small amount of sugar or honey is fine, but don’t overdo it to avoid extra calories.

3. Tea: Strength and Temperature Count

Tea is a time-honored health drink in China, but drinking it incorrectly can cause problems. Yang Li, a professor at the China Academy of Chinese Medical Sciences, explains that overly strong tea contains high caffeine levels, which can cause heart palpitations, chest tightness, and anxiety. Drinking tea that’s too cold may trigger diarrhea in people with weak digestion, while scalding-hot tea can damage the esophagus and stomach lining.

Jiang Heyuan, a researcher at the Tea Research Institute of the Chinese Academy of Agricultural Sciences, recommends adjusting your tea choice with the seasons: opt for cooling green tea in spring and summer (but not on an empty stomach), mild oolong in autumn, and warming black tea or dark tea like Pu-erh in winter. Most importantly, brew tea lightly to support blood thinning and anti-aging effects.

4. Soda: Bone Loss and Tooth Damage

Carbonated drinks may be refreshing but offer little nutritional benefit. Wang Xingguo, director of the Nutrition Department at Dalian Central Hospital, says phosphoric acid in soda inhibits absorption of calcium and iron, leading to bone calcium loss. Sun Xiaoju, a dental expert, adds that phosphoric acid is mildly corrosive to teeth, increasing risks of cavities and oral disease.

Beyond that, many sodas contain high-fructose corn syrup, contributing to obesity, diabetes, and kidney disease. Experts recommend avoiding soda altogether for better long-term health.

5. Coffee: More Than Two Cups Can Be Risky

Coffee in moderation offers cardiovascular benefits, but overconsumption is harmful. Li Weimin from the First Affiliated Hospital of Harbin Medical University notes that excessive intake can cause heart palpitations and mental confusion. A U.S. study found that pregnant women drinking more than two cups daily had double the miscarriage risk.

Li recommends no more than two cups per day, best consumed after breakfast or lunch to minimize stomach irritation. Avoid drinking it late in the evening to protect sleep quality. He also warns that many commercial '3-in-1' instant coffees contain trans fats, which raise risks for heart disease and diabetes. Instead, choose freshly ground coffee—brewed as 2/3 coffee and 1/3 whole milk, with no sugar added.

6. Artificial Juice: Hidden Sugars and Health Risks

Fresh fruit juice retains vitamins, but many store-bought options are artificially flavoured. Fan Zhihong highlights that juicing removes insoluble dietary fibre, which helps prevent bowel diseases such as colorectal cancer. Worse, so-called “artificial juices” often contain high levels of sugar, artificial flavours, and colourants. These may harm tooth enamel, promote weight gain, spike diabetes risk, and in children, possibly affect cognitive development.

Sun Mengli from Peking University advises against sugary drinks for overweight individuals, diabetics, and those with hypertension. For diabetics, eating whole fruit is safer to avoid blood sugar spikes. Fresh juice is best consumed in moderation—if at all.

7. Alcohol: Linked to 60 Diseases

The World Health Organization links 60 diseases to unhealthy alcohol consumption. Jia Jidong, head of the Hepatology Branch of the Chinese Medical Association, states that heavy drinking causes acute alcohol poisoning in the short term and can lead to fatty liver, hepatitis, cirrhosis, and damage to the digestive and reproductive systems. It also contributes to high uric acid and lipid disorders.

Experts suggest sticking to low-alcohol drinks: no more than 100 ml (about 2 liǎng) of medium-strength liquor, 50 ml of strong liquor, and 250 ml of beer. Wine should be limited to 250 ml. Drinking on an empty stomach worsens alcohol absorption—eating beforehand helps. If you feel unwell, try or vegetable juice, or induce vomiting if needed. Mixing different types of alcohol raises liver cancer risk by 6–10 times compared to sticking to one type.

Other Common Drinking Mistakes to Avoid

Beyond specific drinks, how you consume water and other beverages also impacts health. Here are ten common but risky habits:

• Never clean your water dispenser. Bacteria like E. coli can build up quickly; clean monthly, or every two weeks in summer.
• Don’t drink boiled water immediately. Let tap water sit, then boil with the lid open, and wait 3 minutes after boiling to reduce chlorine and carcinogens.
• Avoid bottled water in hot cars. Heat can leach chemicals from plastic bottles; use a reusable bottle instead.
• Don’t reboil water multiple times. Known as 'thousand-boil water', it’s better to drink fresh each time. Avoid water sitting over 15 days after bottling.
• Don’t wait until thirsty to drink. Thirst means you’re already 1% dehydrated; regular sipping supports metabolism and prevents blood thickening.
• Don’t skimp on water. Aim for at least 6 cups (1200 ml) daily in mild climates; more if active. Food provides part of your water needs.
• Match your drink to your body. Avoid replacing water with sweet drinks. Choose warm teas or water based on your constitution—for example, ginger for cold digestion, honey for constipation.
• Drink water first thing in the morning. A glass of water reduces blood viscosity. Try plain water, lemon water, or light salt water.
• Rehydrate after salty meals. Drink pure or lemon water—not sugary drinks—to balance sodium. Light soy milk is also a good option.
• Don’t skip water before bed. A small sip helps prevent nighttime blood thickening and reduces stroke risk, especially in dry or cold months.

Frequently Asked Questions

How many cups of coffee are safe to drink per day?

Most experts, including those cited in the article, recommend limiting coffee intake to no more than 2 cups per day to avoid increased heart rate, insomnia, and other side effects—especially for pregnant women, for whom over 2 cups doubles miscarriage risks.

Is it better to drink soup before or after a meal?

Drinking soup before meals is better—it aids digestion and prevents overnutrition. Post-meal soup can contribute to excessive calorie and nutrient intake.

What’s wrong with drinking water that’s been boiled many times?

Repeatedly boiled water, or “thousand-boil water,” may have higher concentrations of certain compounds and is generally less safe. It’s better to boil fresh water each time. Also, avoid water that’s been sitting in a bottle for more than 15 days.

Can I drink soda if I’m trying to stay healthy?

No. Most sodas contain high levels of phosphoric acid, sugar, and high-fructose corn syrup, all of which are linked to bone loss, obesity, diabetes, and dental issues. Health experts recommend avoiding soda entirely.

Does the season affect which tea I should drink?

Yes. In spring and summer, choose cooling teas like green tea (but not on an empty stomach). Autumn is ideal for balanced oolong, and winter calls for warming teas like black or Pu-erh tea to support circulation and digestion.

Is it okay to drink milk before bed?

It’s better to avoid milk right before sleeping because it can burden your digestion. Drinking it 1–1.5 hours before bed is gentler on your system.

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