What are the healthiest cold beverages?
Plain water is the healthiest cold drink, followed by unsweetened tea or coffee, sparkling water, and plain unsweetened milk. The CDC says sugary drinks are the leading source of added sugars in the American diet, and the NHS suggests limiting fruit juice and smoothies to one small 150 ml glass a day.
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In this article
What are the healthiest cold beverages?
- Water: tap, unsweetened bottled or sparkling water. The NHS calls water a healthy, cheap way to stay hydrated.
- Unsweetened iced tea or coffee: the CDC lists unsweetened tea at zero sugar and zero calories and suggests unsweetened hot or iced coffee as an alternative to sugary drinks. Both can contain caffeine.
- Plain sparkling water, or sparkling water with a splash of 100% juice, as the CDC suggests for a fizzy drink with less sugar.
- Plain unsweetened milk: when you want nutrients; the NHS suggests lower-fat milk for adults, and water and milk as the best drinks for children.
Which cold drinks should you limit?
The CDC says adults who often drink sugary drinks are more likely to have weight gain, obesity, type 2 diabetes, heart disease, cavities and gout. Roughly how much sugar a 12-ounce serving contains (CDC, approximate):
| Drink | Teaspoons of sugar | Calories |
|---|---|---|
| Water, unsweetened tea | 0 | 0 |
| Sports drink | 5 | 97 |
| Brewed sweet tea | 7 | 115 |
| Energy drink | 9 | 162 |
| Regular soda | 10 | 155 |
| Fruit juice drink | 10 | 186 |
| Regular orange soda | 13 | 195 |
What about fruit juice and smoothies?
The NHS says to limit them to one small 150 ml glass a day, with a meal, because they are high in sugar. Whole fruit is a better snack.
How much should you drink?
The NHS Eatwell Guide recommends about 6 to 8 cups or glasses of fluid a day, more in heat, when active for long periods, pregnant, breastfeeding or unwell. Clear pale yellow urine is a good sign.
Easy swaps
- Keep a jug of cold water in the fridge.
- Choose unsweetened versions of tea and coffee drinks.
- Pick no-added-sugar drinks and check the Nutrition Facts for added sugars.
This is general information, not medical advice.
People also ask
What is the healthiest drink to have cold?
Water. Unsweetened tea, coffee, sparkling water and plain milk are good alternatives.
Is sparkling water as healthy as still water?
The CDC recommends unsweetened sparkling water in place of sugary drinks. Pick unsweetened versions.
How much fruit juice is okay?
The NHS suggests no more than one small 150 ml glass a day, with a meal.
Sources
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