How Many Drinks Per Week Are Too Many for Your Health?

How many times a week is considered excessive (too frequent) for consuming beverages?

Hello Doctor: My current dietary habits include occasionally drinking instant three-in-one coffee at home (about 2 to 3 times a week, one cup each time).
At other times, I drink plain water, and when I go out, I bring a bottle of mineral water to avoid the temptation of sugary drinks.
However, I must admit that sometimes I get tired of plain water and want a change of flavor.
On weekends, when I go out with my girlfriend, I might order unsweetened or lightly sweetened beverages (about 1 to 2 cups a week).
At other times, I still drink plain water, but my girlfriend warns me that drinking too many beverages is not good for my health.
I would like to ask the doctor if my current habits are healthy.
If they are excessive, how can I improve them? Thank you!

Qi, 20~29 year old female. Ask Date: 2019/08/19

Dr. Fan Chunmei reply Nutrition

Hello,
1.
According to the World Health Organization (WHO), the total daily sugar intake for the general population should be less than 10% of total caloric intake, with some countries recommending a reduction to 5%.
For a healthy male consuming 1,800 calories per day, this translates to a sugar intake of 22.5 to 45 grams.
One packet of instant three-in-one coffee contains approximately 12 to 16 grams of sugar, which exceeds the recommended limit.
Each sugar cube weighs 5 grams.
Excessive sugar consumption not only increases the risk of dental caries, obesity, cancer, and metabolic syndrome but also raises the likelihood of developing hypertension, hyperlipidemia, and diabetes.
2.
If you want flavored water, consider making homemade lemon water, cold brew tea, cassia seed tea, or barley tea.
The best way to quench your thirst and protect your health is by drinking plain water.
Wishing you health and happiness!
Sincerely,
Dietitian Fan Chun-Mei, Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare

Reply Date: 2019/08/19

More Info

When it comes to determining how many drinks per week are too many for your health, it's essential to consider the types of beverages consumed, their sugar content, and overall dietary habits. Based on your current drinking habits, it seems you are making a conscious effort to prioritize water intake, which is commendable. However, let's delve deeper into your situation.

From your description, you consume instant coffee 2-3 times a week, along with 1-2 cups of low-sugar or no-sugar drinks on weekends. This means your total beverage consumption from these sources is relatively moderate. According to the World Health Organization (WHO), it is recommended that added sugars should make up less than 10% of total daily caloric intake, and ideally, this should be reduced to below 5% for additional health benefits. For a typical adult consuming around 2000 calories a day, this translates to about 25 grams of sugar or less.
Instant coffee packets often contain around 12-16 grams of sugar each, so if you consume 2-3 packets a week, you are likely within a reasonable range, provided you are not exceeding the recommended sugar intake from other sources. The low-sugar or no-sugar drinks you mentioned are a better choice, as they typically contain fewer calories and sugars, which is beneficial for maintaining a healthy weight and reducing the risk of metabolic diseases.

However, it is crucial to be mindful of the potential health risks associated with excessive consumption of sugary beverages. Regular intake of high-sugar drinks can lead to various health issues, including obesity, type 2 diabetes, cardiovascular diseases, and dental problems. Additionally, excessive caffeine intake from coffee can lead to increased heart rate, anxiety, and sleep disturbances, especially if consumed in large quantities.

To enhance your hydration habits and reduce the monotony of drinking plain water, consider incorporating flavored water alternatives that are low in sugar. You can infuse your water with slices of fruits like lemon, cucumber, or berries, or brew herbal teas that can be enjoyed hot or cold. These options can provide flavor without the added sugars and calories found in many commercial beverages.

If you find yourself feeling bored with plain water, it’s essential to explore healthier alternatives rather than resorting to sugary drinks. You might also want to monitor your overall fluid intake to ensure you are adequately hydrated, as hydration is vital for kidney function, digestion, and overall health.

In summary, your current drinking habits appear to be relatively healthy, especially since you prioritize water and limit sugary drinks. However, it’s always a good idea to remain vigilant about your overall sugar intake and consider healthier beverage options to maintain your health in the long run. If you have specific health concerns or conditions, consulting with a healthcare professional or a registered dietitian can provide personalized guidance tailored to your needs.

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