Close Alert Banner
Skip to Content

kfla Public Health Logo

Contact Us
NewsContact UsLogin
FR EN
  • Health Topics
    • Dental health
    • Health hazards
    • Food and healthy eating
    • Immunizations and vaccines
    • Infections and infectious diseases
    • Injury prevention and safety
    • Mental well-being
    • Parenting
    • Physical activity, sedentary behaviour, and sleep
    • Pregnancy
    • Safe water
    • Sexual health
    • Substance use health
    • Violence
  • Organizations and Professionals
    • Business owners, operators and vendors
    • Early childhood educators
    • Elementary and secondary school educators
    • Health care providers
  • Clinics and Classes
    • COVID-19 vaccine
    • Dental hygiene clinics
    • Immunization clinics
    • Infant feeding clinics
    • Sexual health clinics
    • Mpox vaccine clinics
    • Food For You, Food For Two classes
    • Prenatal classes
  • About Us
    • Accessibility
    • Annual reports
    • Board of Health
    • Employment and volunteering
    • Policies
    • Strategic plan
  • I Want To:

Choose water

HomeHealth TopicsFood and healthy eatingChoose water
  • Open new window to share this page via Facebook Facebook
  • Open new window to share this page via Twitter Twitter
  • Open new window to share this page via LinkedIn LinkedIn
  • Email this page Email

child drinking water holding a soccer ball

Choose water instead of sugary drinks

Many drinks, even those that appear to be healthy, are loaded with sugar. Sugary drinks make up the largest amount of sugar in childrens' diets. Sugary drinks bump out the good nutrients that kids need to be healthy, feel good and perform their best. Together as parents, we can make it easy for kids to choose water instead of sugary drinks.

Drinking too many sugary drinks is associated with cavities, heart disease, stroke, diabetes, and some cancers.

What are sugary drinks?

Sugary drinks include:

  • Pop
  • 100% juice
  • Fruit drinks (e.g., 'punches', 'cocktails', or '-ades')
  • Energy drinks
  • Sports drinks
  • Flavoured or vitamin-enhanced waters
  • Flavoured milks (e.g., chocolate, strawberry, milkshakes)
  • Sweetened plant based beverages (e.g., almond, rice, or soy)
  • Specialty teas and coffees (e.g., iced tea, bubble tea, mochas)
  • Hot chocolate
  • Sweetened yogurt drinks
  • Sweetened smoothies

Have you chosen juice, a sports drink, a yogurt drink, or a sweetened smoothie thinking it was a "healthier" choice? Many drinks are marketed as being "healthy", but are actually loaded with sugar. Knowing which drinks are high in sugar can help you make healthier choices for you and for your family.

slushie, 100% juice, chocolate milk, yogurt drink, pop, sports drink, vitamin water

Teaspoons of sugar in each drink

Note: Drink sizes and sugar content are approximate.

473ml slushie, 6 teaspoons of sugar; 177ml of 100% juice, 5 teaspoons of sugar; 250 ml of chocolate milk, 7 teaspoons of sugar; 200 ml of yogurt drink, 6 teaspoons of sugar; 500ml of pop, 14 teaspoons of sugar; 591 ml of sports drink, 9 teaspoons of sugar; bottle of water, 0 teaspoons of sugar

  • Slushie (474 ml), 6 teaspoons of sugar
  • 100% juice (177 ml), 5 teaspoons of sugar
  • Chocolate milk (250 ml), 7 teaspoons of sugar
  • Yogurt drink (200 ml), 6 teaspoons of sugar
  • Pop (500 ml), 14 teaspoons of sugar
  • Sports drink (591 ml), 9 teaspoons of sugar
  • Water, 0 sugar 

How do sugary drinks impact a child's health?

Sugary drinks make up the largest amount of sugar in childrens' diets. Sugary drinks such as pop, juice, and sports drinks replace the healthy foods and drinks that children need to play, learn, and grow.

Why is 100% fruit juice considered a sugary drink?

 100% juice 

Fruit juices, even those labelled 'no sugar added' or '100% juice', contain a lot of natural sugar. Drinking juice doesn't give the same feeling of fullness as eating whole fruit or vegetables. Whole fruit and vegetables give children important nutrients and added fibre, which will keep them feeling satisfied longer.

Why is chocolate milk considered a sugary drink?

Chocolate milkChocolate milk has all the same nutrients as white milk, such as calcium and vitamin D; however, chocolate milk has added sugar. Plain unsweetened milk is a healthier choice to include with meals. Offer your child water throughout the day and with snacks.

Why is vitamin-enhanced water a sugary drink?

Vitamin waterVitamin-enhanced water may look and sound like a healthy choice, but often have sugars added. Children will get the nutrients they need from healthy meals and snacks, so offer plain water instead. Check out our tips for reducing sugary drinks.

How much should I limit sugary drinks to?

Less is best. Many drinks, such as energy drinks, sports drinks, vitamin-enhanced waters, and fruit juice can have as much sugar as pop, so it's best to only have sugary drinks occasionally. Offer plain milk at meals and offer water most of the time throughout the day.

Tips for parents to reduce sugary drinks

  • Keep the fridge stocked with a pitcher of cold water and plain milk.
  • Keep sugary drinks out of the home most of the time.
  • Set limits on sugary drinks. Offer water or plain milk during parties and playdates.
  • As a parent, it's your role to decide what foods and drinks are offered with meals and during snack time. Offer water throughout the day and with snacks, and offer plain, unsweetened milk with meals.
  • Talk to your child and teen about the benefits of drinking water. This can help your child choose water wherever they are.
  • Set a good example and drink water yourself. When we make healthy drink choices, our friends and family are more likely to make those choices too.
  • Pack a reusable water bottle in your child's lunch bag.
  • Carry a reusable water bottle throughout the day, and refill it as you go.
  • At sports games and at events, pack a water bottle with ice. Sugary sports drinks aren't needed.
  • Kids love ice cubes! Keep water cold and make it fun by adding large ice cubes to a reusable water bottle or open cup.
  • For fun, flavour, and colour, add fruit or herbs to water!
Choose water during sports

During sports and events, make it easy for kids to choose water instead of sugary drinks by packing a water bottle with ice. 

Choose water at school

When packing your child's lunch, skip the sugary drinks and pack a reusable water bottle.

Choose water during family outings

When heading out for the day, pack a reusable water bottle for all family members. Be a positive role model. Make water your drink of choice and your kids will too.

Choose water at birthday parties

When planning a kids' birthday party, serve water instead of sugary drinks.

Subscribe to page updates
Health Topics
  • Food and healthy eating
    Toggle Section Food and healthy eating Menu
    • Choose water
    • Food and nutrition services
    • Food safety
    • Healthy food choices by age
      Toggle Section Healthy food choices by age Menu
      • Feeding your baby
      • Introducing solid foods
    • Safe food handler training
    • The cost of eating healthy
  • View full Health Topics menu
    Toggle Section
    • Dental health
      Toggle Section Dental health Menu
      • Dental care by age
      • Dental hygiene clinics
      • Water fluoridation
    • Health hazards
      Toggle Section Health hazards Menu
      • Extreme weather and climate change
      • Preparing for emergencies
      • Sun and UV safety
    • Immunizations and vaccines
      Toggle Section Immunizations and vaccines Menu
      • COVID-19 vaccine
        Toggle Section COVID-19 vaccine Menu
        • Nuvaxovid Vaccine
      • Immunization records and reporting
      • Immunization schedule by age
      • Tips before getting vaccinated
    • Infections and infectious diseases
      Toggle Section Infections and infectious diseases Menu
      • Avian influenza (bird flu)
      • COVID-19
        Toggle Section COVID-19 Menu
        • COVID-19 surveillance in KFL&A
        • School and child care (COVID-19)
        • Self-isolation
      • Infection prevention and control lapses
      • Influenza
      • Lyme and tickborne diseases
      • Mpox (monkeypox) virus
      • Preventing the spread of respiratory infections
      • Rabies
      • Tuberculosis
      • Vomiting and diarrhea (gastroenteritis)
    • Injury prevention and safety
      Toggle Section Injury prevention and safety Menu
      • On and off-road safety
      • Preventing a fall
      • Sun and UV safety
      • Concussions
    • Mental well-being
      Toggle Section Mental well-being Menu
      • Children and youth mental health
      • Eating disorders and disordered eating
      • Improving your mental health
      • Mental health services
      • Perinatal mood disorder
    • Parenting
      Toggle Section Parenting Menu
      • Babies and toddlers
      • Parenting emails
      • School aged children
    • Physical activity, sedentary behaviour, and sleep
      Toggle Section Physical activity, sedentary behaviour, and sleep Menu
      • Physical activity
        Toggle Section Physical activity Menu
        • Physical activity for babies and toddlers
        • Physical activity for school aged children
        • Physical activity for adults
        • Active transportation
      • Sedentary behaviour
      • Sleep
        Toggle Section Sleep Menu
        • Sleep for babies and toddlers
        • Sleep for school aged children
        • Sleep for adults
    • Pregnancy
      Toggle Section Pregnancy Menu
      • Having a healthy pregnancy
      • Infant loss
      • Planning for a healthy pregnancy
      • Staying healthy after pregnancy
    • Safe water
      Toggle Section Safe water Menu
      • Algae blooms
      • Beach water listings
      • Boil water advisory
      • Drinking water
      • Lead and drinking water
      • Water fluoridation
    • Sexual health
      Toggle Section Sexual health Menu
      • Contraception
      • Sexually transmitted and blood-borne infections
      • Pre-Exposure Prophylaxis for HIV (PrEP)
    • Substance use health
      Toggle Section Substance use health Menu
      • Alcohol
      • Cannabis
      • Harm reduction
        Toggle Section Harm reduction Menu
        • Harm reduction supplies
        • Naloxone
        • Needle safety
      • Tobacco
      • Vaping
    • Violence

Contact Us

kfla Public Health footer logo

Kingston, Frontenac and Lennox & Addington Public Health works together with our communities to promote and protect the public's health. Our commitment is to provide public health programs and services of the highest quality.

  • View our Facebook Page
  • View our Twitter Page
  • View our Instagram Page
  • View our YouTube Page
  • View our LinkedIn Page
  • Health Topics
  • Organizations and Professionals
  • Clinics and Classes
  • About Us

Links:

  • Copyright
  • Disclaimer
  • Feedback
  • Ontario 211
  • Privacy and records
  • Sitemap
  • Terms of reference
  • Viral respiratory mapper
Scroll to top of page

© 2023 KFL&A Public Health

By GHD Digital

I Want To:

Report

  • Childcare discharges
  • Food-borne illness
  • Immunizations

Apply or register

  • Clinics
  • Employment and volunteering
  • Open a food premise
  • Personal service settings
  • Parenting emails
  • Special events for organizers and vendors

Access

  • Dental programs
  • Inspection results and enforcement actions
  • Beach water listings
  • Well water testing
  • COVID-19 surveillance in KFL&A

Request

  • Harm reduction supplies
  • Immunizations records
  • PHIPA or MFIPPA records
  • Property record request
Close Old Browser Notification
Browser Compatibility Notification
It appears you are trying to access this site using an outdated browser. As a result, parts of the site may not function properly for you. We recommend updating your browser to its most recent version at your earliest convenience.