High-Calorie Drinks & 6 Healthy Alternatives

If you wish to shed extra pounds, you’ve bought to burn extra energy than you devour. However lots of people neglect about high-calorie drinks or “liquid energy”.

What are Liquid Energy? 

So as to calculate the calorie steadiness, we have to think about each strong meals and “liquid energy” from drinks. The next drinks are notably excessive in energy and never really helpful to quench your thirst. We’ve used sugar cubes that will help you visualize roughly how a lot sugar these excessive calorie drinks really comprise.


These drinks are particularly excessive in energy:

  • Gentle drinks, like soda (250 ml) = 105 energy, 9 cubes of sugar
  • Ice tea (250 ml) = 70 energy, 6 cubes of sugar
  • Fruit smoothie (250 ml) = 135 energy, 10 cubes of sugar
  • Orange juice (250 ml) = 115 energy, 8 cubes of sugar
  • Power drink (250 ml) = 116 energy, 9 cubes of sugar
  • Fruit-flavored buttermilk (250 ml) = 160 energy, 10 cubes of sugar
  • Isotonic drink (250 ml) = 60 energy, 5 cubes of sugar


  • White wine, candy (250 ml) = 250 energy, 5 cubes of sugar
  • Pink wine (250 ml) = 210 energy, 4 ½ cubes of sugar
  • Beer (250 ml) = 100 energy, 0 cubes of sugar
  • Piña colada (250 ml) = 235 energy, 9 cubes of sugar

So, you may see that seemingly “wholesome” drinks are something however low-cal. Most store-bought smoothies, for instance, consist primarily of fruit, which explains why their (fructose) sugar content material is so excessive.(1)

Our tip:

Make your individual smoothies and at all times add extra greens than fruit.

What’s actually in these high-calorie drinks?

Gentle drinks, sodas, and fruit juices are actually candy, as a result of they’re loaded with sugar (aside from mild drinks). This not solely damages your tooth, excessive consumption can result in weight problems which will increase the chance of creating metabolic problems like sort 2 diabetes. It is a rising downside, because the consumption of soppy drinks by youngsters and adolescents has elevated dramatically in current many years.(2)

Alcohol has a whopping 7 energy per 1 g (virtually as a lot as fats) and due to this fact carries quite a lot of weight when it comes to energy. Alcohol isn’t referred to as a luxurious good for nothing. Do you train? Common alcohol consumption can damage your efficiency. 

What’s the good thirst-quencher?

You need to at all times drink water or unsweetened tea to fulfill your thirst. These have zero energy and rehydrate your physique. When it’s scorching exterior, otherwise you’re coaching intensely and also you sweat quite a bit, you’re going to lose quite a lot of fluid. You’ll be able to calculate your every day liquid requirement utilizing the next calculator:

Which drinks are wholesome and low calorie?

Do you get uninterested in simply consuming plain water however you’re additionally maintaining a tally of your liquid calorie consumption? These six drinks are wholesome, low calorie, and most significantly: scrumptious!

1. Naturally flavored water

Infused water” is the brand new fashionable drink. Jazz up your water with contemporary berries, ginger, lemon or cucumber slices and contemporary herbs. The longer the fruit or vegetable sits within the water, the extra intense the flavour can be.

2. Do-it-yourself ice tea

Why purchase ice tea when it’s so simple to make at house? Learn how to do it:

  • Make a pot of black or inexperienced tea and let it cool. 
  • Stir in some freshly pressed lemon juice, lemon slices, and mint leaves and put the ice tea within the fridge in a single day. 
  • If you want it just a little sweeter, you may add a spoonful of honey or some stevia.


Coconut water is excessive in potassium and might maintain its personal in opposition to most ready-to-drink sports activities drinks. It’s not calorie-free, as 100 ml accommodates 10 energy. However it’s positively a more healthy various in comparison with gentle drinks and such. It tastes greatest when served cool.

4. Vegetable & fruit smoothie

Retailer-bought smoothies normally comprise quite a lot of sugar. Make your individual smoothies to-go proper at house. However keep in mind that much less is extra! Typically, all you want is 4 or 5 substances. Greens (cucumber, child spinach, kale, celery) ought to at all times function the bottom of your smoothie. Some fruit, spices (like ginger, turmeric, or cinnamon),  superfood powder, and liquid (like water, coconut water, or almond milk) can then spherical off your drink.

5. Do-it-yourself Lemonade with Mint

Lemonade with mint is an particularly refreshing selection on these actually scorching days. All you want is: 

  • 1 to 2 sprigs of contemporary mint 
  • juice of 1 lemon
  • honey or stevia for taste 
  • 1.5 liters of chilly water
  • ice cubes

Throw all the pieces right into a blender and puree it for about 30 seconds. 

6. Melon Smoothie

This refreshing summer season drink accommodates solely two substances: watermelon and mint. Toss chunks of watermelon (preferrably chilly) and some mint leaves in a blender. Watermelon accommodates a lot water that you simply don’t want so as to add any extra.


The influence of high-calorie drinks are sometimes underestimated. However these liquid energy can actually add up. Quench your thirst with water as a substitute and solely take pleasure in vitality drinks, juices, and alcoholic drinks every now and then.