Sugar-sweetened beverages are the single largest source of added sugars in American diets. The Centers for Disease Control and Prevention (CDC) says that 63% of adults drink sugar-sweetened beverages once a day or more. And Harvard's T. H. Chan School of Public Health reports that 5% of U.S. adults drink the equivalent of four cans of soda daily.

Gulping down those high doses of sugar is known to increase your risk of everything from dementia, diabetes, and depression to heart disease.

But as you're swigging that soda after your three-mile walk or round of pickleball, you may be thinking, "I don't have to worry about drinking this because I'm getting a lot of physical activity."

Think again.

A recent study looked at data from around 100,000 adults who were followed for three decades and found that the people who drank more than two sweetened beverages a week were at a measurably higher risk for cardiovascular disease regardless of how much physical activity they got.

Fortunately, there are refreshing alternatives.

Instead of opting for a sugary power beverage, a sugar-added fruit drink, or a carbonated sugar-bomb, stick with water (seasoned with fruit) or sparkling water (it tickles your tongue like a soft drink); iced, unsweetened tea or coffee (black); and smoothies made with unsweetened plant milks, fruit, and leafy greens.

And you'll get even more out of your workout if you enjoy a post-activity bite of muscle-building protein or a sugar-free protein shake.