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Trade Sweet Drinks for Better Beverages

Limiting “liquid calories” may benefit your health

By

Staying Sharp

Updated April 08, 2024

Updated April 08, 2024

A woman drinking a glass of water by a pool

Igor Alecsander/Getty Images

Quick Win

Stay hydrated and support your health by swapping out sugar-laden sodas for one of these delicious drinks.

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Water or sparkling water. For more flavor, add a squeeze of lime or lemon or a splash of your favorite fruit juice.
Unsweetened tea. Hot or iced green, black and oolong tea contain beneficial compounds, and regular consumption has been linked to better health.
Low-sugar lemonade. Combine freshly squeezed lemon juice with water (or sparkling water) to taste. Add a little pure maple syrup and stir.

Why

Most Americans consume too much added sugar, which is associated with type 2 diabetes, high blood pressure and obesity, according to the Centers for Disease Control and Prevention. Sugar consumption is also linked to a higher risk of cognitive impairment, according to a review of 77 studies published in 2023 in Nutrients. Soft drinks and other sweetened beverages are the biggest culprit — no surprise when you consider that a 12-ounce can of cola contains about 10 teaspoons (39 grams) of added sugar and an 18-ounce bottled iced tea contains more than 10 teaspoons (42 grams). Replacing sweetened beverages can help you follow the American Heart Association’s guidelines for added-sugar consumption: no more than 6 teaspoons (25 grams) a day for women and 9 daily teaspoons (36 grams) for men.

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Legal Disclaimer: Staying Sharp, including all content and features, is offered for informational purposes and to educate users on brain health care and medical issues that may affect their daily lives. Staying Sharp is based on a holistic, lifestyle approach to brain health that encourages users to incorporate into their daily lives activities that are associated with general wellness. Nothing in the service should be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Features including the Cognitive Assessment and Lifestyle Check-Ins, Additional Tests, exercises, and challenges assess performance at a particular moment in time on certain discrete cognitive tasks. Staying Sharp games are intended for entertainment and recreational purposes only. Various factors may affect performance, including sleep, tiredness, focus, and other social, environmental, or emotional factors. Performance is not indicative of cognitive health and not predictive of future performance or medical conditions.

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