Is drinking squash every day good for you? A look at nutrition and diet

October 23, 2025 •

4 min read

According to the British Heart Foundation, sugary drinks are a major source of added sugar in many people's diets. When considering your daily fluid intake, it's natural to question: Is drinking squash every day good for you? The answer depends largely on the type you choose and its sugar content.

Quick Summary

This article explores the health impacts of daily squash consumption, differentiating between sugary and 'no added sugar' versions. It details risks associated with high sugar and artificial sweeteners, offers nutritional comparisons, and suggests healthier hydration options.

Key Points

High-Sugar Squash: Daily consumption is not recommended due to high added sugar content, which is linked to increased risk of weight gain, type 2 diabetes, and tooth decay.
No Added Sugar Squash: A better alternative for hydration, but relies on artificial sweeteners that can potentially impact gut health and maintain a preference for sweet tastes.
Hydration: Both sugary and sugar-free squash are hydrating, but water remains the best, calorie-free option for daily fluid intake.
Healthier Alternatives: Natural options like infused water, herbal teas, or a small glass of 100% fruit juice provide hydration and flavour without the drawbacks of daily squash.
The 'Other' Squash: When discussing nutrition, it's vital to distinguish the cordial from the vegetable squash (like butternut or zucchini), which is highly nutritious and rich in vitamins and fiber.
Moderation: Limiting all types of cordial and prioritising plain water and whole foods is the safest approach for long-term health.

The question of whether drinking squash every day is healthy is a common one, but the answer is nuanced. To begin, it is important to clarify that 'squash' can refer to two very different things: the vegetable (like butternut squash or zucchini), which is highly nutritious, and the fruit concentrate drink (cordial), which is the focus of this article. For the beverage, the health implications depend heavily on its sugar content and ingredients. A daily intake of full-sugar squash poses significant health risks, while 'no added sugar' versions have their own set of considerations.

The Health Risks of Sugar-Sweetened Squash

Consuming full-sugar squash on a daily basis can be detrimental to your health, primarily due to its high concentration of added sugars. Some brands contain more sugar per glass than certain candy bars, a fact that may surprise many consumers. Excessive sugar consumption contributes to a range of health issues.

Impact on weight and metabolism

Sugary drinks are high in calories but don't provide the same feeling of fullness as solid foods. This means you can consume extra calories without feeling satisfied, often leading to weight gain and obesity. The sugar is rapidly absorbed, causing dramatic spikes in blood sugar levels. Over time, these frequent spikes can lead to insulin resistance, a precursor to type 2 diabetes.

Cardiovascular and liver health

High sugar intake is linked to elevated blood pressure and triglyceride levels, both of which are risk factors for heart disease. For the liver, processing excessive sugar can lead to a greater accumulation of fat, increasing the risk of non-alcoholic fatty liver disease over time. A high-sugar diet can also increase chronic inflammation, which puts additional stress on the heart and blood vessels.

Dental health

Regularly sipping on sugary drinks bathes the teeth in sugar, which feeds harmful bacteria in the mouth. This can lead to increased tooth decay and cavities, especially if good oral hygiene is not maintained. The acidic nature of many fruit squashes also contributes to tooth enamel erosion.

The “Better” Alternative: No Added Sugar Squash

Many people switch to 'no added sugar' or 'sugar-free' squashes believing they are a guilt-free option. These are indeed a better choice for avoiding the sugar-related problems mentioned above. However, they are not without potential downsides.

Artificial sweeteners and gut health

Many 'no added sugar' squashes use artificial sweeteners like acesulfame K and sucralose. While generally considered safe for consumption, some studies suggest that artificial sweeteners could potentially impact gut health by disrupting the balance of beneficial bacteria. The long-term effects of daily high-volume consumption are still being studied, and some health experts caution against excessive intake.

The psychology of sweetness

Consuming artificially sweetened drinks may not help reduce cravings for sweet things. Some research suggests that regularly tasting sweetness, even without the calories, can perpetuate a desire for sugary foods and drinks. Water, on the other hand, retrains your palate to prefer less sweet flavors over time.

Dental health, revisited

Although they lack sugar, many sugar-free squashes are still acidic. This can contribute to the erosion of tooth enamel over time, especially with frequent consumption throughout the day.

Squash vs. Water vs. Vegetable Squash: A Nutritional Comparison

To understand the full nutritional picture, it's helpful to compare the different options. The table below highlights key differences.


Feature	High-Sugar Squash	No-Added-Sugar Squash	Plain Water	Vegetable Squash (Butternut/Acorn)
Primary Function	Flavored hydration	Flavored hydration	Hydration	Nutritious food source
Hydration	Hydrating, but with sugar/calories	Hydrating	Excellent for hydration	High water content in some varieties
Sugar/Sweeteners	High levels of added sugar	Artificial sweeteners	None	Naturally occurring sugars only
Nutrients	Few to no nutritional benefits	Few to no nutritional benefits, some with added vitamins	None (contains minerals)	Rich in vitamins A, C, fiber, antioxidants
Impact on Weight	Can contribute to weight gain	Minimal calorie impact, but may influence cravings	No calories, beneficial for weight management	High in fiber, aids satiety and weight management
Cost	Low to moderate	Low to moderate	Low	Moderate

Healthier Ways to Hydrate

For those who find plain water unappealing, several healthier and more natural alternatives can help you stay hydrated without the risks of daily squash consumption.

Infused Water: Add fresh fruits like lemon, berries, or cucumber, and herbs such as mint or rosemary to your water for a refreshing and natural flavour.
Herbal Tea: Enjoy unsweetened herbal teas, which offer flavour and hydration both hot and cold.
Sparkling Water with Fruit: Add a splash of 100% fruit juice to sparkling water for a fizzy, flavorful drink. Be mindful of the small amount of natural sugars.
Kombucha: This fermented tea contains probiotics that can benefit gut health. Look for low-sugar varieties.
100% Fruit Juice (in moderation): A small 150ml glass of unsweetened fruit juice can contribute to your 5-a-day, but still contains natural sugars, so intake should be limited.
Blend into Smoothies: A great way to get flavour and nutrients is by blending whole fruits and vegetables. Since it uses the whole fruit, you get the benefit of the fibre.

Conclusion: Moderation is Key

So, is drinking squash every day good for you? The consensus among health professionals is that daily consumption of high-sugar squash is not advisable and poses risks to your metabolic and dental health. While 'no added sugar' versions are a safer alternative for hydration, they should not entirely replace water and should be consumed in moderation due to concerns about artificial sweeteners and acidity. Water remains the gold standard for hydration. Incorporating more whole foods, like the vegetable version of squash, into your diet offers far superior nutritional benefits. The best strategy is to view high-sugar squash as an occasional treat, choose 'no added sugar' versions wisely, and prioritise plain water and other natural, healthier alternatives for your daily fluid intake. Ultimately, a balanced approach is the most effective path to good health.

For more information on the impact of sugary drinks on health, consult the guidance from the British Heart Foundation.

Frequently Asked Questions

While sugar-free squash is a better choice than the sugary version, daily consumption should be approached with caution. It is hydrating, but concerns exist about the long-term effects of artificial sweeteners on gut health and maintaining a preference for sweet flavours.

Yes, diluted squash contributes to your daily fluid intake, similar to plain water. However, water is the best choice, especially for those looking to avoid added sugars or artificial sweeteners.

Regularly drinking high-sugar squash is linked to an increased risk of weight gain, obesity, type 2 diabetes, heart disease, fatty liver disease, and tooth decay.

Yes, much healthier alternatives include plain or sparkling water infused with fruit, unsweetened herbal tea, or kombucha. A small portion of 100% fruit juice can also be part of a balanced diet.

High-sugar squash should be avoided as its empty calories can contribute to weight gain. Sugar-free squash is a better choice, but controlling overall sweet intake is more beneficial for weight loss.

Yes, vegetable squash, such as butternut or zucchini, is highly nutritious. It is a rich source of vitamins, minerals, and fiber, and offers numerous health benefits including immune support and improved digestion.

Yes, there is a significant difference. High-sugar squash offers virtually no health benefits and carries risks due to its sugar content. No-added-sugar versions provide hydration with fewer calories but lack the nutritional value of water or natural fruit.