The Liquid Calorie Trap: Why Drinks Can Lead to Weight Gain 

For me, nothing is more refreshing on a hot summer day than a cold beverage! The options are endless, with a plethora of recipes available after a quick Google search. However, many of these refreshing drinks can contain a high number of empty calories. "Empty calories" refers to beverages that are high in calories but provide little to no nutritional value. These drinks lack essential nutrients that our bodies need, including fiber, protein, vitamins, and minerals. 

It's easy to mindlessly sip on high-calorie beverages throughout the day, which can lead to consuming more calories than necessary. Unfortunately, these calorie-dense drinks often don’t provide a sense of fullness. As a result, when you add these beverages to your regular meals, you are likely going to exceed your daily calorie intake, leading to unwanted weight gain. 

Common Culprits: Sugary Drinks to Watch Out For 

Many sugary drinks are widely recognized for contributing significantly to our daily sugar intake. In fact, it's estimated that sugar-sweetened beverages, including coffee and tea, account for over 40% of the added sugars we consume each day! Let's take a closer look at some of these drinks so we can better understand which ones to limit in the future.

• Sodas and sweetened beverages are significant sources of added sugar. For instance, a 12-ounce can of Coke contains 39 grams of sugar, while a can of Pepsi has 41 grams, and a can of Mountain Dew contains 46 grams. It's important to pay attention to portion sizes and read labels carefully. These sugar amounts pertain to canned drinks, not bottled ones. For example, a bottle of Coke contains 65 grams of added sugar.

• Fruit juices can also be a significant source of added sugar, especially for children. For example, just 8 ounces of generic apple juice contains 27 grams of sugar. The downfall of fruit juice is that you’re consuming a lot of added sugar without getting the full benefits of the actual fruit, such as fiber, antioxidants, vitamins, and minerals. If you really crave fruit juice, consider consuming it in moderation or diluting it with water to reduce the sugar content.

• Alcoholic beverages are another source of hidden calories for many adults. According to the CDC, individuals consume an average of 117 calories per day from alcohol. It’s important to note that these calories do not only come from beer, liquor, and wine. We also need to consider mixers, especially with liquor. Many mixers are sugar-sweetened, which increases the overall calorie intake. Additionally, alcohol can impair judgment, leading to the consumption of more drinks, and therefore more calories, than initially intended.

• Specialty coffees and teas: Many specialty coffees are often high in sugar and fat. For instance, a tall caramel macchiato from Starbucks contains 20.7 grams of sugar! While tea might seem like a healthier option, an iced chai latte from Starbucks has 42 grams of sugar in just 16 ounces.

To put all of this into perspective, the American Heart Association recommends no more than 36 grams of added sugar per day for men and no more than 25 grams of added sugar per day for women. 

Mindful Drinking: Paying Attention to Your Intake 

When it comes to fluid intake, it's essential to be mindful of what you're consuming. For some people, this might involve tracking their drinks and maintaining a beverage log. For others, it simply means being aware of portion sizes and enjoying drinks in moderation. A helpful tip is to prioritize water as your first choice, ensuring that you stay properly hydrated. If you find plain water unappetizing, consider trying sparkling water or enhancing its flavor by infusing it with fruits, vegetables like cucumbers, or herbs like mint.

Feel free to drop your favorite flavored water recipe below in the comments! 

1. _{2020-2025 Dietary Guidelines for Americans. USDA. (2020, December). https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf} 

2. _{Added sugars. www.heart.org. (2025, April 9). https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars} 

3. _{Centers for Disease Control and Prevention. (2015, November 6). Products - data briefs - number 110 - November 2012. Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/products/databriefs/db110.htm}  

4. _{Nestle M. (2000). Soft drink "pouring rights": marketing empty calories to children. Public health reports (Washington, D.C. : 1974), 115(4), 308–319. https://doi.org/10.1093/phr/115.4.308}