The beverages we choose quietly shape the health of our smiles. Some drinks strengthen and protect teeth, while others slowly wear away enamel – the outer white part that keeps teeth strong, bright and resistant to cavities. 

Many popular beverages contain high acidity, said Dr. John Safar, clinical faculty at Texas A&M University College of Dentistry in Dallas. When acidity lowers the pH in the mouth, enamel begins to dissolve.  

“Research shows that enamel starts to weaken below pH 5.5, and many commercial drinks fall between pH 2 and pH 4–a range where erosion accelerates rapidly,” Safar said.  

Once enamel softens, everyday habits such as chewing, brushing or grinding can remove it forever.  

“Over time, that can lead to sensitivity, yellowing, cavities and even tooth loss,” he said. 

It’s National Wellness Month in August, a time to adopt or strengthen healthy habits. In observance, here are A&M Dentistry’s recommendations for three of the best and three of the worst beverages: 

Good gulps 

Water 

Standard drinking water is the optimal choice for oral health because it’s sugar-free and contains little acid.  

“Water offers additional protection against cavities, helps rinse away food particles, reduces the risk of gum disease and supports saliva production,” Safar said. “Adequate saliva flow neutralizes acids and protects enamel from decay and erosion.”  

Some bottled waters have low pH levels. Check the labels. 

Milk 

Milk protects tooth enamel and can reduce tooth decay because of its calcium, vitamins, fats and proteins.  

“Dairy products such as milk and yogurt provide preventive properties by neutralizing acids and providing minerals needed for enamel strength,” Safar said. 

However, milk contains natural sugar. Drinking it in excess can cause tooth decay, so brush your teeth before bed to prevent cavities. 

Unsweetened tea 

Unsweetened tea is low in sugar and acidity, making it a tooth-friendly choice.  

“Drinking tea in moderation helps keep your enamel strong, and rinsing your mouth with water after tea consumption can reduce staining,” Safar said. 

Beverage baddies 

Sodas  

Sodas are among the most acidic and erosive beverages. That includes sugar-free diet sodas.  

“The carbonation increases acidity, and most sodas have pH levels well below pH 5.5, resulting in enamel erosion, increased levels of tooth sensitivity and a higher risk of cavities,” Safar said. 

Centers for Disease Control and Prevention recently reported that one 12-ounce can of regular soda contains about 10 teaspoons of added sugars. They, as well as other sugary drinks, contribute to cavities, weight gain, obesity, Type 2 diabetes, heart disease and gout. 

Sports and energy drinks 

Despite their popularity, sports and energy drinks often contain high amounts of sugar and acids.  

“These beverages also have low pH levels, reducing enamel surface hardness and contributing to tooth erosion and cavities,” Safar said. “Frequent consumption is particularly harmful to children and teens because they can lose their permanent teeth early in adulthood.” 

Fruit juices 

While fruit juices may seem like healthier options, their acidity and sugar content can harm teeth. Even all-natural choices such as orange juice and lemonade contain enough acid to erode enamel.  

“Many juices fall between pH 2.25 and pH 4.69, placing them in the erosive zone,” Safar said. “Diluting juices with water can reduce their erosive potential, but they should be consumed sparingly.”