Is it okay to drink squash every day? The truth about daily consumption

November 6, 2025 •

4 min read

According to the British Heart Foundation, a glass of squash with added sugar can contain around three teaspoons of sugar. So, is it okay to drink squash every day? The answer depends heavily on the type of squash and other health factors, but it's not as simple as a yes or no answer.

Quick Summary

An in-depth look at the daily consumption of fruit squash, examining the critical differences between sugary and sugar-free varieties. It explores potential health impacts on teeth and weight, offering comparisons to other drinks and providing healthier alternatives.

Key Points

Sugary vs. Sugar-Free: The health impact of squash depends heavily on whether it contains added sugar or artificial sweeteners; sugary types are linked to weight gain and disease, while sugar-free varieties have fewer calories but still pose risks.
Dental Health Risks: Both sugary and sugar-free squashes are acidic and can cause tooth erosion, with sugary types also promoting decay.
Frequent Sipping Is Harmful: Sipping squash frequently throughout the day is more damaging to teeth than drinking it in a shorter period with a meal, as it prolongs exposure to acid.
Better Alternatives Exist: Healthier options for flavoring water include fresh fruit infusions, herbal teas, or drinking water alone.
Consider Sweeteners' Effects: While artificial sweeteners are generally safe in moderation, some research suggests they could influence appetite or gut health.
Children Should Avoid Sugary Squash: Health authorities, including the NHS, advise against giving children sugary squash due to the risk of dental decay and weight gain.
Water is Best for Hydration: Plain water remains the most hydrating and healthiest option, offering no calories or dental risks.

The Core Difference: Sugary vs. Sugar-Free Squash

When considering if it's okay to drink squash every day, the first and most critical distinction to make is between varieties containing added sugar and those that are sugar-free or 'no added sugar.' While some people may assume they are similar, their nutritional impact differs significantly.

Sugary squashes, including high-juice varieties, are a major source of 'free sugars'—sugars not naturally contained within the food's cell structure. Regular, high intake of these drinks can contribute to exceeding daily sugar recommendations, which the NHS warns can lead to excessive calorie consumption and weight gain. Beyond weight, high sugar consumption is linked to a range of chronic health issues, including type 2 diabetes and heart disease.

Conversely, sugar-free or artificially sweetened squashes contain little to no sugar. For many, this makes them a preferable option for flavoring water and staying hydrated. While sweeteners have been deemed safe in the quantities found in mainstream products, some preliminary studies have raised concerns about their potential long-term effects on appetite control and the gut microbiome.

The Unavoidable Truth: Acidity and Dental Health

Regardless of whether a squash contains sugar or artificial sweeteners, most fruit-flavored drinks are acidic. The frequent sipping of acidic drinks throughout the day is a primary driver of tooth erosion, where the acid softens and wears away tooth enamel. A study by King's College London highlighted that consuming acidic drinks between meals significantly increases this risk.

Sugar-Added Squash: The dual threat of sugar and acid is particularly damaging. Bacteria in the mouth feed on the sugar, producing acid that causes decay, while the drink's inherent acidity simultaneously erodes the enamel.
Sugar-Free Squash: While free from the decay-causing effects of sugar, sugar-free varieties still carry an acidic profile. The erosion risk remains, especially for those who sip them constantly throughout the day.

Potential Impact on Weight and Overall Health

For those concerned about weight management, the type of squash consumed is paramount. Sugary squashes add calories without offering significant nutritional value, a factor that can easily lead to excessive calorie intake and weight gain. On the other hand, sugar-free squash offers a low-calorie way to add flavor to water, which can aid in staying hydrated without the extra calories.

However, it's essential to put this into perspective. A single glass of sugary squash might not be a major concern, but consistent daily consumption can make a notable difference over time. For example, replacing a single can of soda with a sugar-free alternative can significantly reduce a person's daily sugar load.

Here is a comparison of different drink options and their potential impact:


Drink Type	Calorie Count (Approx.)	Sugar Content (Approx.)	Key Health Impact
Sugary Squash	Moderate to High	High (per serving)	Weight gain, dental decay, linked to type 2 diabetes.
Sugar-Free Squash	Low to Negligible	Very Low to Zero	Dental erosion risk remains due to acidity; potential impact of sweeteners on gut.
Plain Water	Zero	Zero	Optimal for hydration, no calories, no dental risk.
100% Fruit Juice	Moderate	High (Natural Sugars)	Potential BMI gain in children; better for nutrient density than sugary squash but still acidic.
Soda (Regular)	High	High	Contributes significantly to weight gain, poor dental health, and other chronic diseases.

Healthy Alternatives and Practical Advice

If the routine of drinking squash daily is driven by a dislike for plain water, many healthier alternatives exist. These options provide flavor without the drawbacks of high sugar or acidity.

Infused Water: Add slices of fresh fruit like lemon, lime, or cucumber, or herbs such as mint and basil, to a jug of water. This adds natural flavor and is free from sugars and artificial additives.
Herbal Teas: Many herbal and fruit teas can be brewed and then chilled to create a refreshing cold drink. They offer a wide variety of flavors and are naturally calorie-free.
Smoothies (in moderation): While smoothies contain natural sugars from fruit, they also retain the beneficial fiber, which helps regulate blood sugar absorption. It's better to eat whole fruit, but smoothies are a better choice than fruit juice or sugary squash.

For those who continue to enjoy squash, especially the sugar-free varieties, moderation is key. Dental experts advise against sipping acidic drinks throughout the day. It is better to consume a single glass with a meal to limit the frequency of 'acid attacks' on tooth enamel.

The Verdict: Can you drink squash every day?

Drinking squash every day is permissible, but it requires thoughtful consideration of the type and quantity consumed. For the sake of dental health and overall well-being, the best approach is to limit sugary squashes as much as possible. Sugar-free options are a better alternative, provided they are consumed mindfully to minimize the acidic impact on teeth.

The healthiest daily hydration routine remains plain water. If flavoring is necessary, look towards natural infusion or moderation with sugar-free alternatives. As with most aspects of nutrition, frequency, and composition are the most important factors. A balanced, varied fluid intake is the safest and most beneficial path for long-term health.

Conclusion

Ultimately, whether you can drink squash every day depends on your chosen product and consumption habits. Sugary squashes, with their high sugar and acid content, are detrimental to both dental health and metabolic function over the long term. Sugar-free alternatives reduce the sugar-related risks but do not eliminate the danger of acid erosion, especially when sipped throughout the day. The safest and healthiest option is always water, but if a flavor boost is needed, infusing water with natural ingredients or enjoying sugar-free squash in moderation can be a good compromise. By understanding the trade-offs, consumers can make informed choices that protect their dental health and support their overall wellness goals.

Optional Resource

For more information on the impact of sugary drinks on health, the CDC provides extensive resources on understanding added sugars and their risks.

Frequently Asked Questions

Yes, sugar-free squash is a better option than sugary varieties for daily consumption as it helps avoid excessive calorie intake and the negative health effects associated with high sugar consumption, such as weight gain and tooth decay caused by sugar.

Yes, even sugar-free squash can damage teeth. Most fruit-flavored squashes are acidic, and frequent consumption can lead to acid erosion, which wears away the protective enamel on your teeth.

No, drinking plain water is the best way to stay hydrated. While squash and other diluted drinks count towards your fluid intake, they are not superior to water for hydration and come with additional health risks like dental damage.

Sugary squash can contribute to weight gain by adding extra, unnecessary calories to your diet. Sugar-free squash has negligible calories and is not directly linked to weight gain, though some theories suggest artificial sweeteners might affect appetite.

The primary benefit of drinking squash daily is that it can help increase fluid intake for individuals who dislike plain water. However, this benefit comes with potential downsides related to sugar, sweeteners, and acidity, making healthier alternatives like infused water a superior choice.

To minimize dental damage, dentists recommend drinking squash only at mealtimes rather than sipping it frequently throughout the day. This reduces the length and number of 'acid attacks' on your tooth enamel.

Homemade squash recipes often include high amounts of sugar and require preservatives like potassium metabisulphite. While you can control the ingredients, it doesn't eliminate the inherent acidity of fruit, so it still poses a dental erosion risk.