Rethink Your Drink

What are sugary drinks?

Sugary drinks (also known as sugar-sweetened beverages) are any liquids that are sweetened with added sugars. Beverages such as regular soda (not sugar-free), fruit drinks, sports drinks, energy drinks, sweetened waters, and coffee and tea beverages with added sugars are sugary drinks.

Why should I be concerned about sugary drinks?

People who often drink sugary drinks are more likely to face health problems, such as weight gain, obesity, type 2 diabetes, heart disease, kidney diseases, non-alcoholic liver disease, tooth decay and cavities, and gout, a type of arthritis.

Limiting sugary drinks can help you maintain a healthy weight and have a healthy diet. Many people don’t realize just how much sugar and how many calories are in their drinks:

Drink (12-ounce serving)Teaspoons of SugarCalories
Tap or Bottled Water0 Teaspoons0
Unsweetened Tea0 Teaspoons0
Sports Drinks2 Teaspoons75
Lemonade6 1/4 Teaspoons105
Sweet Tea8 1/2 Teaspoons120
Cola10 1/4 Teaspoons150
Fruit Punch11 1/2 Teaspoons195
Root Beer11 1/2 Teaspoons170
Orange Cola13 Teaspoons210

Tricks to Rethink Your Drink:

Choose water (tap, bottled, or sparkling) over sugary drinks.

  • Need more flavor? Add berries or slices of lime, lemon, or cucumber to water.
  • Missing fizzy drinks? Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
  • Need help breaking the habit? Don’t stock up on sugary drinks. Instead, keep a jug or bottles of cold water in the fridge.
  • Water just won’t do? Reach for drinks that contain important nutrients such as low fat or fat free milk, fortified milk alternatives, or 100% fruit or vegetable juice first.
  • At the coffee shop? Skip the flavored syrups or whipped cream. Ask for a drink with low fat or fat free milk, a milk alternative such as soy or almond, or get back to basics with black coffee.
  • At the store? Read the Nutrition Facts Label to choose drinks that are low in calories, added sugars, and saturated fat.
  • On the go? Carry a reusable water bottle with you and refill it throughout the day.

Remember that you can be a role model for your friends and family by choosing water and other healthy, low-calorie beverages.



Courtesy of https://www.cdc.gov/