Why drinks matter
A sugary drink can deliver as much sugar as a dessert in a few minutes, without the chewing or fullness that come with food. Public health bodies including the WHO single out sugar-sweetened drinks as a major source of free sugars in many countries.
A regular 330 ml can of cola contains roughly 35 g of sugar, which is more than the UK's 30 g daily limit for adults on its own. Recipes vary by brand and country, so check the label on what you actually buy.
Drink by drink
| Drink | What to watch for |
|---|---|
| Soft drinks and energy drinks | Usually the highest. Look at grams per 100 ml and the size of the bottle. |
| Fruit juice | All juice sugar counts as free sugar, even "100% pure" with no added sugar. UK advice is no more than 150 ml of juice or smoothie a day in total. |
| Smoothies | Blending keeps the fibre but releases the sugar from the fruit cells, so smoothies count toward the same 150 ml. |
| Coffee-shop drinks | Flavoured syrups, caramel, whipped cream and chocolate add up. A large size multiplies everything. |
| Sports drinks | Formulated for long, intense exercise. For everyday activity, water is enough. |
| Flavoured waters | Some are sugar-free; others contain as much as a soft drink. Read the label rather than the branding. |
| Kombucha and iced teas | Sugar content varies a lot between brands. Some are low, some are close to lemonade. |
| Flavoured milks and plant milks | Plain milk's sugar is natural; flavoured and "original" sweetened plant milks often have added sugar. |
| Alcoholic drinks | Mixers, liqueurs, ciders and cocktails can be high in sugar on top of the alcohol. |
The UK soft drinks levy
Since April 2018, UK producers have paid a levy on soft drinks with 5 g or more of sugar per 100 ml, with a higher rate from 8 g per 100 ml. Many brands cut sugar to fall below those thresholds, often by adding sweeteners. That means two drinks that look alike can differ a lot in sugar, so it is worth checking the label.
Easy drink swaps
| Instead of | Try | Why it helps |
|---|---|---|
| A large flavoured coffee | A smaller size with half the syrup | Smaller cup and fewer pumps, same habit |
| Orange juice with every breakfast | A small glass two or three days a week | Keeps the treat, stays under 150 ml |
| Cola with lunch | Sparkling water with lemon, or a sugar-free version as a step | Removes the biggest single dose |
| Sweetened plant milk | Unsweetened plant milk | Most brands sell both; the label says which |
| Squash made strong | No-added-sugar squash, diluted more | Let your taste adjust down over a few weeks |
Making water more appealing
- Add sliced cucumber, citrus, berries or fresh mint to a jug in the fridge.
- Try cold-brewed herbal or fruit teas, which have flavour without sugar.
- Keep a bottle you like within reach; people tend to drink what is in front of them.
Next: plan the rest of the morning with low-sugar breakfasts.