High-Calorie Drinks & 6 Healthy Alternatives

If you need to shed extra pounds, you’ve acquired to burn extra energy than you eat. But lots of people overlook about high-calorie drinks or “liquid calories”.

What are Liquid Calories? 

In order to calculate the calorie stability, we have to consider each strong meals and “liquid calories” from drinks. The following drinks are notably excessive in energy and never advisable to quench your thirst. We’ve used sugar cubes that will help you visualize roughly how a lot sugar these excessive calorie drinks truly comprise.


These drinks are particularly excessive in energy:

  • Soft 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
  • Energy 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
  • Red 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 “healthy” 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 personal smoothies and all the time add extra greens than fruit.

What’s actually in these high-calorie drinks?

Soft drinks, sodas, and fruit juices are actually candy, as a result of they’re loaded with sugar (apart from mild drinks). This not solely damages your enamel, excessive consumption can result in weight problems which will increase the danger of creating metabolic problems like sort 2 diabetes. This is a rising drawback, because the consumption of sentimental drinks by kids and adolescents has elevated dramatically in latest a long time.(2)

Alcohol has a whopping 7 energy per 1 g (virtually as a lot as fats) and subsequently carries loads of weight when it comes to energy. Alcohol isn’t generally known as a luxurious good for nothing. Do you train? Regular alcohol consumption can hurt your performance

What is the excellent thirst-quencher?

You ought to all the time drink water or unsweetened tea to fulfill your thirst. These have zero energy and rehydrate your physique. When it’s sizzling outdoors, otherwise you’re coaching intensely and also you sweat a lot, you’re going to lose loads of fluid. You can calculate your daily 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 keeping track 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 recent berries, ginger, lemon or cucumber slices and recent herbs. The longer the fruit or vegetable sits within the water, the extra intense the flavour can be.


2. Homemade ice tea

Why purchase ice tea when it’s so simple to make at house? 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 to it a bit of sweeter, you may add a spoonful of honey or some stevia.


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

4. Vegetable & fruit smoothie

Store-bought smoothies often comprise loads of sugar. Make your personal smoothies to-go proper at house. But keep in mind that much less is extra! Often, all you want is 4 or 5 substances. Vegetables (cucumber, child spinach, kale, celery) ought to all the time 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. Homemade Lemonade with Mint

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

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

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

6. Melon Smoothie

This refreshing summer time 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 impression of high-calorie drinks are sometimes underestimated. But these liquid energy can actually add up. Quench your thirst with water as a substitute and solely bask in vitality drinks, juices, and alcoholic drinks now and again. 


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