Mornings can be tough for some of us but it is the most important time of the day where we can set the tone for the rest of the day.

Many of us turn to sugary drinks to give us that boost of energy we need, but consuming drinks that are high in sugar can lead to a number of health problems and can make us feel even more sluggish later on in the day. Here are 30 drinks to avoid in the morning if you want to reduce your sugar intake and feel better throughout the day.

1. Flavored coffee

Coffee is a staple for many of us in the morning, however, coffee shops and at-home flavored creamers can add a lot of sugar to your daily intake.

A cup of flavored coffee can have up to 10 teaspoons of sugar depending on the type of syrup or creamer you add to it. Instead, try adding a splash of unsweetened almond or soy milk or a sprinkle of cinnamon to your coffee for some added flavor without the added sugar.

2. Packaged smoothies

While smoothies can be a great way to pack in fruits and vegetables, pre-packaged smoothies often contain added sugars and can be high in calories.

Additionally, they often lack the fiber and protein that help to keep you feeling full throughout the morning. Opt to make your own smoothie at home with fresh or frozen fruits and vegetables, unsweetened almond milk or Greek yogurt for a healthier and more filling option.

3. Sports drinks

Sports drinks are marketed as a way to replenish your body after a workout, but they are often high in sugar and can contain up to 12 teaspoons of sugar per serving. Instead, try drinking water before, during, and after your workout.

If you need some added flavor, try adding a slice of lemon or lime to your water.

4. Sweetened iced tea

Iced tea can be a refreshing drink in the morning, but many store-bought options are packed with sugar. One bottle of sweetened iced tea can contain up to 9 teaspoons of sugar.

Instead, try brewing your own iced tea at home and add some fresh fruit, like lemon or berries, or a touch of honey for a natural sweetness.

5. Flavored water

Flavored water is often marketed as a healthy alternative to soda, but many brands contain added sugars and artificial sweeteners.

Opt for plain water and add some fresh fruit or herbs, like cucumber or mint, for a burst of flavor without the added sugar.

6. Orange juice

Orange juice is a common morning beverage choice, but it can be high in sugar and low in fiber. One cup of orange juice contains about 5 teaspoons of sugar.

Instead, try eating a whole orange or blending it into a smoothie with other fruits and vegetables.

7. Hot chocolate

Hot chocolate might be a comforting treat on a cold morning, but it can contain up to 12 teaspoons of sugar per serving. Instead, try making your own hot cocoa with unsweetened cocoa powder, almond or soy milk, and a touch of honey for sweetness.

8. Frappuccinos

Frappuccinos are a popular coffee shop drink, but they can contain up to 10 teaspoons of sugar per serving. Opt for a plain coffee or a latte with almond or soy milk and a sprinkle of cinnamon for flavor instead.

9. Energy drinks

Energy drinks are often marketed as a way to give you a boost of energy, but they can contain up to 14 teaspoons of sugar per serving. Additionally, they can have negative effects on your heart and nervous system.

Instead, try drinking water or a cup of green tea for a natural energy boost.

10. Soda

Soda is an obvious source of sugar, but it is common for many people to drink a can of soda in the morning. One can of soda contains up to 10 teaspoons of sugar. Instead, try drinking water with a squeeze of lemon or lime for some added flavor.

11. Fruit punch

Fruit punch is a popular drink choice, especially for kids, but one cup can contain up to 8 teaspoons of sugar. Instead, try making your own fruit punch at home with unsweetened fruit juice and sparkling water for some added fizz.

12. Lemonade

Lemonade might seem like a healthy choice, but one cup of lemonade can contain up to 7 teaspoons of sugar. Instead, try making your own lemonade at home with fresh lemon juice, water, and a touch of honey for sweetness.

13. Chocolate milk

Chocolate milk might seem like a nutritious choice, but it can contain up to 6 teaspoons of sugar per serving. Instead, try making your own chocolate milk at home with unsweetened cocoa powder and almond or soy milk.

14. Maple syrup water

Some people like to add maple syrup to their water for flavor, but 1 tablespoon of maple syrup contains about 14 grams of sugar. Instead, try using a natural sweetener like honey or agave nectar in moderation.

15. Gatorade

Gatorade is often marketed as a way to rehydrate and refuel after exercise, but it can contain up to 7 teaspoons of sugar per serving.

Instead, try drinking coconut water or a homemade electrolyte drink made with water, lemon juice, and a pinch of sea salt.

16. Sweetened condensed milk

Sweetened condensed milk is a popular addition to coffee and tea, but it can contain up to 22 grams of sugar per serving. Instead, try using unsweetened almond or soy milk for a healthier option.

17. Margaritas

Margaritas might be a fun drink to have at brunch, but they can contain up to 12 teaspoons of sugar per serving. Instead, try drinking a mimosa made with fresh orange juice and champagne.

18. Apple juice

Apple juice might seem like a healthy choice, but it can contain up to 6 teaspoons of sugar per serving. Instead, try eating a fresh apple or blending it into a smoothie with other fruits and vegetables.

19. Lattes with syrup

Lattes with syrup can contain up to 6 teaspoons of sugar per serving. Instead, try adding a sprinkle of cinnamon or nutmeg to your latte for some added flavor without the added sugar.

20. Bottled green tea

Bottled green tea might seem like a healthy choice, but many brands contain added sugars and artificial sweeteners. Opt for fresh brewed green tea and add some fresh mint or lemon for flavor.

21. Lemon-lime soda

Lemon-lime soda might seem like a healthier alternative to other sodas, but it can contain up to 9 teaspoons of sugar per serving. Instead, try drinking water with a slice of lemon or lime for some added flavor.

22. Iced caramel macchiato

Iced caramel macchiatos can contain up to 7 teaspoons of sugar per serving. Opt for a plain iced coffee or an iced latte with almond or soy milk for a healthier option.

23. Slushies

Slushies might be a fun drink to have on a hot morning, but they can contain up to 12 teaspoons of sugar per serving. Instead, try making your own slushie at home with frozen fruit and unsweetened almond or coconut milk.

24. Mocha coffee

Mocha coffee can contain up to 8 teaspoons of sugar per serving. Instead, try drinking plain coffee or a latte with soy or almond milk and a sprinkle of cinnamon for flavor.

25. Chocolate milkshakes

Chocolate milkshakes might be a fun treat, but they can contain up to 14 teaspoons of sugar per serving. Instead, try making your own milkshake at home with unsweetened cocoa powder and almond or soy milk.

26. Fruit smoothies with added sugar

Fruit smoothies can be a healthy way to start the day, but smoothies with added sugars can contain up to 12 teaspoons of sugar per serving.

Instead, make your own smoothie at home with fresh or frozen fruits, unsweetened almond or soy milk, and a touch of honey or agave nectar if needed for sweetness.

27. Bottled iced coffee

Bottled iced coffee can contain up to 8 teaspoons of sugar per serving and can be high in calories. Instead, try making your own iced coffee at home with almond or soy milk and a touch of honey for sweetness.

28. Orange soda

Orange soda can contain up to 11 teaspoons of sugar per serving. Instead, try drinking plain water with a slice of orange for flavor.

29. Alcoholic cocktails with added sugar

Alcoholic cocktails with added sugar can be high in calories and can contain up to 14 teaspoons of sugar per serving. Instead, try drinking a vodka soda with a squeeze of lemon or lime for some added flavor.

30. Sweetened almond milk

Sweetened almond milk might seem like a healthy alternative to cow’s milk, but it can contain up to 7 teaspoons of sugar per serving. Opt for unsweetened almond or soy milk for a healthier option.

Conclusion

Sugar is an ingredient that is often hidden in many of our favorite drinks, but it can have negative effects on our health. By avoiding these 30 drinks in the morning, you can reduce your sugar intake and start your day off on a healthy note.