We all reach for that refreshing beverage to quench our thirst, but what if your go-to drink isn't as innocent as it seems? Many popular beverages harbor surprising amounts of sugar, artificial ingredients, or other health concerns. Before you grab that next sugary drink, consider these startling facts:

Soda

Credit: pexels

You already know this isn't exactly a ''health food.'' Still, a single can of soda can contain up to 39 grams of sugar – exceeding the American Heart Association's daily recommended limit of 25 grams for women and 36 grams for men. A 2021 study in the journal "Circulation" linked high soda consumption to an increased risk of heart disease.

Sports Drinks

Credit: pexels

Don't be fooled by the sporty branding. Many sports drinks are loaded with sugar and electrolytes you likely only need if you've engaged in intense exercise for extended periods. A 2020 survey by the University of California, San Francisco, found that nearly 70% of sports drinks marketed to children contained unnecessary amounts of sugar.

Fruit Juices

Credit: pexels

While fruit itself is a healthy choice, fruit juices can be a concentrated sugar bomb. The squeezing process removes fiber, leaving behind a sugary drink with minimal nutritional value. A 2019 study published in the journal "Pediatrics" suggests that fruit juice consumption in children can contribute to weight gain and obesity.

Flavored Coffee Drinks

Credit: freepik

Those fancy coffee concoctions can be a sugar and calorie nightmare. A venti caramel macchiato from a popular chain can contain over 500 calories and 70 grams of sugar – more than a double cheeseburger!

Energy Drinks

Credit: flickr

The supposed pick-me-up might have you crashing later. Energy drinks often contain high levels of caffeine, sugar, and artificial additives. A 2022 Mayo Clinic study linked excessive energy drink consumption to anxiety, insomnia, and heart palpitations.

Pre-sweetened Iced Teas

Credit: iStockphoto

While unsweetened iced tea can be a refreshing choice, pre-sweetened versions are loaded with sugar. A 2023 study by the Centers for Disease Control and Prevention (CDC) found that pre-sweetened beverages, including iced tea, are a major contributor to added sugar intake in American diets.

Store-bought Smoothies

Credit: freepik

While homemade smoothies can be a healthy blend of fruits and vegetables, store-bought varieties often contain added sugars, syrups, and even ice cream. A 2021 investigation by Consumer Reports revealed that many store-bought smoothies have more sugar than candy bars.

Flavored Milks

Credit: flickr

Chocolate milk might bring back childhood memories, but flavored milk can be high in sugar and artificial ingredients. The American Academy of Pediatrics recommends limiting flavored milk due to its minimal nutritional value compared to plain milk.

Alcoholic Cocktail Mixers

Credit: pexels

Don't let the fruity flavors fool you – many cocktail mixers are packed with sugar and artificial sweeteners. A 2022 study by the University of Toronto found that sugary mixers significantly contribute to the high-calorie content of many cocktails.

Coconut Water

Credit: flickr

While touted for its electrolytes, coconut water can be surprisingly high in natural sugars. A one-third cup serving can contain up to 6 grams of sugar, which can add up quickly throughout the day.

Fizzy Fruit Drinks

Credit: pexels

The bubbly sweetness might be tempting, but these drinks are often low in fruit content and high in artificial colors and flavors. A 2020 study by the Environmental Working Group found concerning levels of artificial ingredients in many popular fizzy fruit drinks.

Sweetened Lemonades

Credit: pexels

Homemade lemonade can be a refreshing summer drink, but commercially available sweetened lemonades are often loaded with sugar and artificial flavors. A 2023 report by the Beverage Marketing Association reveals that the average American consumes over 12 gallons of sweetened beverages per year, highlighting the need for mindful choices.

Coffee Creamers

Credit: flickr

Those deliciously flavored coffee creamers can add significant calories and unhealthy fats to your cup of joe. A 2019 Harvard School of Public Health study linked regular consumption of artificial coffee creamers to an increased risk of heart disease.

Blended Coffee Frappuccinos

Credit: pexels

Similar to flavored coffee drinks, these blended concoctions can cause sugar and calorie overload. A grande size from a popular chain can contain over 400 calories and 50 grams of sugar – more than a doughnut!