When most people think about protecting their bones as they get older, they think about calcium, vitamin D, exercise, and perhaps taking a supplement.

But there is another part of the picture that is easy to overlook: what you drink every day.

A drink here and there usually isn’t going to determine whether your bones stay strong. Bone health is influenced by many things, including age, physical activity, calcium and vitamin D intake, smoking, alcohol use, medications, and certain medical conditions.

Still, drinking certain beverages frequently can make it harder to maintain a bone-friendly diet. Some provide a lot of sugar without much nutrition. Others contain large amounts of caffeine or alcohol. And some may replace drinks that would otherwise provide calcium and other useful nutrients.

So if you’re trying to take better care of your bones, these are five drinks worth looking at more closely.

1. Sugary Sodas and Cola

For many people, soda is an everyday habit rather than an occasional treat.

A cold cola with lunch, another in the afternoon, and perhaps one with dinner can add up quickly.

The concern isn’t that one soda suddenly weakens your bones. The bigger issue is frequent, high consumption, especially when sugary or carbonated drinks begin replacing more nutritious beverages.

Research has found an association between higher consumption of sugar-sweetened beverages and lower bone mineral density in adults. A systematic review and meta-analysis involving more than 124,000 participants found an inverse association between sugar-sweetened beverage consumption and bone mineral density, although the researchers also noted that the evidence is not equally strong for every age group or type of beverage.

Cola has received particular attention in research. One study of older adults found that cola intake was associated with lower hip bone mineral density in women, although this type of observational study cannot prove that cola itself caused the difference.

There is also a very practical explanation.

If someone regularly chooses soda instead of milk or another calcium-containing beverage, they may simply be getting less calcium in their overall diet.

That matters because calcium is an important building block for maintaining bones throughout life.

A better approach

You don’t necessarily have to declare soda completely forbidden.

Instead, try making it an occasional drink rather than your default beverage.

Water, sparkling water without added sugar, or milk can be better everyday choices depending on your nutritional needs.

2. Too Much Coffee

Here’s one that may surprise you.

Coffee itself isn’t automatically bad for your bones.

In fact, moderate caffeine intake can fit into a healthy diet for many adults. Mayo Clinic notes that caffeine can slightly increase calcium loss through urination, but moderate coffee consumption generally isn’t considered a major problem when someone is getting enough calcium.

The concern comes when coffee consumption becomes excessive or when coffee replaces nutritious foods and drinks.

For example, someone might drink several large cups of coffee throughout the day while rarely consuming milk, fortified alternatives, or other calcium-rich foods.

Caffeine can modestly affect calcium balance. The National Academies’ dietary reference information also notes that caffeine can increase calcium excretion and reduce absorption somewhat, particularly when calcium intake is already low.

So the message isn’t “never drink coffee.”

It’s more about balance.

How much caffeine is reasonable?

Mayo Clinic says up to 400 milligrams of caffeine per day appears safe for most adults, although individual sensitivity varies and caffeine content can differ considerably between drinks.

An 8-ounce brewed coffee contains about 96 milligrams of caffeine on average, but larger coffees can contain considerably more.

If you drink several cups a day, take a look at your total caffeine intake.

And don’t forget the foods you eat alongside your coffee. A balanced diet with adequate calcium can help put moderate caffeine consumption into perspective.

3. Energy Drinks

Energy drinks are another beverage worth limiting, particularly if you’re drinking them regularly.

Many energy drinks contain substantial amounts of caffeine, and some also contain a large amount of added sugar.

The caffeine content can vary considerably from one product to another. Mayo Clinic’s caffeine guide lists an 8-ounce energy drink at about 79 milligrams of caffeine as an example, while larger cans or stronger products may contain much more.

This becomes especially important if you already drink coffee, tea, soda, or other caffeinated beverages during the day.

The issue isn’t simply one ingredient attacking your bones.

Rather, frequent energy-drink consumption can become part of a pattern in which someone gets a lot of caffeine and sugar while missing opportunities to consume water and nutrient-rich foods and beverages.

And for older adults, there can be other reasons to be cautious with large amounts of caffeine, especially if it causes restlessness, sleep problems, or other unwanted effects.

What can you drink instead?

If you want something refreshing: