Limit sugary drinks
Swap soda, sweet tea, energy drinks and juice drinks for water, sparkling water or unsweetened tea and coffee.
- How often
- Daily
- Time
- All day
- Recommended for
- 8 factors
How to do it
- Know what is in your drink: a 12-oz regular soda has about 10 teaspoons of sugar and 155 calories, and a 12-oz energy drink about 9 teaspoons.
- Make water, sparkling water or unsweetened tea your default.
- Try swaps: sparkling water with a splash of 100% juice instead of soda, or plain coffee instead of a sweetened coffee drink.
- Keep cold water in the fridge and stop stocking sugary drinks at home.
- Check the Nutrition Facts label for added sugars.
Why it helps
Sugary drinks add a lot of sugar without making you feel full. Drinking one or more a day is linked to weight gain and higher risk of type 2 diabetes, heart disease and gout. The Dietary Guidelines advise keeping added sugar under 10% of daily calories, and a single can can use up most of that.
Recommended for
Binge-watching on the couch
One more episode, slumped into the cushions, snack within reach.
habitCollege student
Late nights, long study sessions, dining-hall meals and a new social world.
occupationContent creator
Streaming, editing and gaming for hours, often late into the night.
habitEating out often
Restaurants, takeout and delivery for most meals of the week.
habitHigh caffeine intake
Coffee, energy drinks or pre-workout, from first thing until late in the day.
habitOngoing sleep loss
Night feeds, early alarms or a busy mind, and never quite enough sleep.
occupationRideshare and delivery driver
In and out of the car all day, on a clock, chasing the next order.
occupationTruck driver
Long hours behind the wheel, irregular sleep and food from truck stops.