Trade Sweet Drinks for Better Beverages

Quick Win

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

Try This Today

• 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.