As warmer weather prompts many to reach for cold, sweetened beverages, consumers may be unaware of the high sugar content and calorie load these drinks often contain. A study published last year in Nature Climate Change examined data from the United States between 2004 and 2019, finding that consumption of added sugars from beverages and frozen desserts tends to rise with temperature increases and heatwaves.
Popular summer drinks can contain substantial amounts of sugar. For example, a 16-ounce fruit-flavored slushie can contain up to 70 grams of sugar, equivalent to nearly 18 teaspoons. This far exceeds the World Health Organization’s 2015 guidelines that recommend limiting free sugars — which include added sugars and those naturally present in honey, maple syrup, and fruit juices — to less than 10% of total daily calories. For a typical 2,000-calorie diet, this translates to a maximum of 50 grams of free sugar per day, with an optimal target below 25 grams (about 6 teaspoons).
Several commonly consumed cold beverages highlight this challenge. A large 24-ounce Peach Poppin’ Frozen Quencher from Tim Hortons contains approximately 93 grams of sugar and 500 calories. The same chain’s large Frozen Lemonade offers 73 grams of sugar and 330 calories. By comparison, a medium 22-ounce regular cola has 67 grams of sugar and 284 calories, though soft drinks are not considered a healthful alternative.
Other popular options also carry significant sugar. A 16-ounce Starbucks Mango Strawberry Lemonade Refresher contains 39 grams of sugar, which nearly doubles to 79 grams in the 30-ounce Trenta size. Second Cup’s 22-ounce Italian Soda delivers 54 grams of sugar. Even some flavored iced cold brews can be high in sugar due to syrups and sweetened cream toppings; for example, Second Cup’s Vanilla Bean Flash Cold Brew has 38 grams of sugar per 22-ounce serving, while Starbucks’ 24-ounce S’mores Cold Brew contains 34 grams.
Regular consumption of sugary drinks is linked to increased risks of weight gain and obesity, partly because the calories they provide may not promote fullness as effectively as solid foods. Over time, this can contribute to excess calorie intake. High intake of added sugars is also associated with a greater risk of Type 2 diabetes and cardiovascular disease.
Experts suggest moderation and mindful choices when enjoying these beverages. Selecting smaller sizes can significantly reduce sugar and calorie intake—for instance, ordering a small rather than large Tim Hortons Vanilla Bean Cold Brew cuts sugar from about 30 grams to 15 grams and calories from around 240 to 120. These drinks can be enjoyed as occasional treats, but consumers are encouraged to be aware of their sugar content and consider alternatives or smaller portions to sip smarter during the summer months.