As temperatures rise during the summer months, many consumers turn to cold beverages to stay refreshed. However, numerous popular iced drinks contain high levels of added sugars and calories, raising concerns about their impact on public health.

According to a 2015 guideline from the World Health Organization (WHO), free sugars should account for less than 10% of daily caloric intake, with an ideal limit below 5%, which equates to roughly 25 grams of sugar per day for a 2,000-calorie diet. Despite this recommendation, many widely available summer drinks significantly exceed these limits.

For example, a large (24-ounce) Tim Hortons Peach Poppin’ Frozen Quencher contains 93 grams of sugar, approximately 23 teaspoons, and delivers 500 calories. Similarly, Tim Hortons’ large Frozen Lemonade offers 73 grams of sugar, or 18 teaspoons. At Starbucks, a medium Mango Strawberry Lemonade Refresher contains 39 grams (10 teaspoons) of sugar, while its largest size nearly doubles the amount to 79 grams (20 teaspoons). Even flavored iced cold brews feature substantial sugar content; a large Vanilla Bean Flash Cold Brew from Second Cup holds 38 grams of sugar.

Health experts caution that regular consumption of sugary beverages is linked to weight gain and increased risk of obesity, largely because calories consumed in liquid form tend to be less satiating compared to solid foods. Furthermore, excessive sugar intake is associated with heightened risks of type 2 diabetes and cardiovascular disease.

To mitigate these health risks while still enjoying popular summer drinks, nutritionists recommend consumers opt for smaller portions and moderate their intake. The emphasis is on “sipping smarter” rather than eliminating these beverages entirely, encouraging mindful choices that balance enjoyment with dietary guidelines.