Spotlight on sugary drinks

It is nice to cool down with a refreshing drink on a hot summer day. When we talk about ‘refreshing drinks’ – what is the first drink that comes to mind?  Maybe it’s an ice-cold Cola?  Or is it one of those $1 slushies advertised on the side of the bus or at the bus stop? Chances are, water is not top of your mind.  The drinks industry pours millions of dollars into marketing their sugary products to entice us to buy them. Most of the ‘refreshing’ drinks advertised are packed full of sugar and can actually make us thirstier!   

What are sugary drinks?    

 Sugary drinks are water-based non-alcoholic drinks with added sugar, such as soft drinks, slushies, energy drinks, sports drinks, cordials, iced tea, flavoured water and fruit drinks. Dietitians refer to these drinks as having ’empty kilojoules’. This means they provide little to no nutrients such as fibre, vitamins and minerals, but are high in kilojoules (calories) and sugar.   

Do you know how much sugar is in these drinks?  

Soft drinks – the average 600mL soft drink has 16 teaspoons of sugar.  Would you eat 16 teaspoons of sugar in one sitting?  

Slushies  –  often, slushies are marketed to capture kid’s attention with their bright colours and low price.  Unfortunately, that’s where the fun ends – a 375 mL slushy can contain more than 13 teaspoons of sugar!    

Energy drinks – the average 600mL energy drink has 13 teaspoons of sugar plus caffeine equal to 1½ shots of espresso coffee.    

Sports drinks –  don’t believe the heavy marketing that these are a ‘healthy’ drink that sportspeople need to drink to keep hydrated.  The average 600mL serve has around 9 teaspoons of sugar. For most athletes, water is the best thing for rehydrating.

Iced tea – as refreshing as iced tea can be on a hot day, commercial drinks can contain 6 teaspoons of sugar per 500mL serve.  Best to make your own, and it’s easier on the wallet!  

Flavoured water – don’t be fooled by ‘flavoured water’, some varieties still contain 5 teaspoons of sugar per 500 mL serve.  

Tap water – with zero sugar is the healthiest drink choice and best of all it’s free! It is also the best drink for your teeth. Many sugary drinks contain acid that harms your teeth. Acids weaken tooth enamel, which can lead to tooth decay and expensive trips to the dentist.

Sip smarter

So rather than reaching out for a sugary drink try these ideas:    

• Water flavoured with slices of lemon, cucumber, strawberries or mint. 
• Milk blended with frozen fruit such as our berrylicious smoothie  or our green smoothie are refreshing choices packed full of protein, calcium and vitamins.  
• Make a pot of herbal tea (with no added sugar) and chill it, so it’s ready to drink.  
• Fruit and vegies are full of fluid, so try oranges, watermelon, rockmelon or cucumber sticks.     
• Frappes made with ice and blended frozen fruit are delicious, with the benefit of fibre. Take a look at our refreshing Raspberry Cinnamon Frappe video:  

So, save your teeth and money, hydrate with water and choose other drinks that provide nutrients like calcium and fibre.

© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website