Understanding Nutrition: How much squash should you drink a day?

November 3, 2025 •

3 min read

According to UK health guidelines, adults should aim for 6 to 8 cups of fluid daily, and diluted squash can contribute to this intake. So, for those who dislike plain water, figuring out how much squash should you drink a day is a common question, but the answer depends significantly on the type and quantity consumed.

Quick Summary

The daily consumption of squash should be limited and depends heavily on its sugar content. Diluted, sugar-free versions are the best choice, but moderation is key due to acidity and artificial sweeteners. Dental health is a major concern, making plain water the superior hydration option.

Key Points

Moderate Intake: Limit yourself to one or two glasses of diluted, no-added-sugar squash per day, ideally consumed with meals.
Prioritize Water: Plain water remains the healthiest and most effective way to stay hydrated without any added sugars, acids, or sweeteners.
Avoid Sugary Versions: Steer clear of traditional, sugar-sweetened squash to prevent unnecessary calorie intake, blood sugar spikes, and tooth decay.
Protect Your Teeth: Be aware that all fruit-flavoured squashes are acidic. Minimize sipping between meals to reduce the risk of dental enamel erosion.
Explore Alternatives: Consider flavoring your water with fresh fruit, cucumber, or herbs, or try herbal tea for a healthier alternative.
Children's Consumption: Be especially mindful of squash intake for children due to risks related to dental health and palate development. Prioritize water over sweetened or artificially sweetened drinks.

The difference between squash and a squash drink

When discussing nutrition, it's important to clarify the difference between the vegetable 'squash' (like butternut or courgette) and a 'squash drink' (a fruit-flavoured cordial or concentrate). While the vegetable is a highly nutritious, fibrous food, the drink is a processed beverage. This article focuses specifically on the concentrated drink, often diluted with water.

Health considerations: Sugar vs. sweeteners

Traditional, sugar-sweetened squash is packed with high levels of sugar. For example, some brands contain over 10g of sugar per 250ml glass, which can dramatically increase your daily sugar intake. This can contribute to weight gain, tooth decay, and blood sugar spikes, especially for children.

To address this, many brands offer 'no added sugar' versions, which rely on artificial sweeteners like aspartame or sucralose. While these reduce calorie intake, they are not without debate. Some nutritionists express concerns about the long-term impact of frequent sweetener consumption, including potential effects on gut health and conditioning a preference for sweet flavours. UK health advisers have even recommended that young children should not be given drinks containing artificial sweeteners.

The verdict on daily consumption: A matter of moderation

Health experts agree that plain water is the best and most hydrating fluid choice. However, if you struggle to drink enough water, a glass or two of no added sugar diluted squash per day can help you meet your fluid needs without significant harm. It's crucial to dilute it well and consume it with meals, rather than sipping throughout the day, to minimize negative effects.

Dental health: The hidden risk of acidity

Even 'no added sugar' varieties of squash pose a significant risk to dental health due to their acidic nature.

Acid erosion: The acid in fruit-flavoured drinks can soften tooth enamel, leading to erosion over time. This can make teeth more sensitive and susceptible to decay.
Frequent sipping: Sipping on acidic drinks throughout the day is particularly damaging because it exposes teeth to prolonged acid attacks. A single glass drunk with a meal is far better for your teeth than sipping it constantly.

Healthy alternatives to squash

For those seeking flavour without the risks, there are plenty of excellent alternatives:

Infused water: Add slices of fresh fruit (lemon, orange, berries), cucumber, or herbs (mint, rosemary) to a jug of water for a refreshing, natural flavour.
Herbal teas: These offer warmth and flavour without added sugars or sweeteners. Options like peppermint or chamomile are widely available.
Coconut water: Unsweetened coconut water is a natural source of electrolytes and is generally low in sugar.
Plain water: Simple, free, and the most effective way to hydrate your body. Using a reusable bottle can encourage you to drink more throughout the day.

Comparison of beverage choices

This table outlines the key differences between various drink options to help you make an informed choice for your daily hydration needs.


Feature	Sugar-Sweetened Squash	No-Added-Sugar Squash	Plain Water
Sugar Content	High; often around 3 teaspoons per glass	Low or zero; uses artificial sweeteners	Zero
Calories	Significant due to sugar content	Very low or zero	Zero
Dental Health Impact	High risk of decay and erosion from sugar and acid	High risk of acid erosion, especially when sipped	No negative impact
Hydration	Yes, but comes with sugar penalties	Yes, and can be a good alternative if water is unappealing	Excellent; the gold standard for hydration
Nutritional Value	Generally low, may have added vitamins	Low; sometimes fortified with vitamins	None beyond hydration

Conclusion

Ultimately, while a glass or two of diluted, no-added-sugar squash is unlikely to cause serious harm and can aid hydration for those who dislike plain water, it should not replace water as your primary fluid source. The best approach for a healthy diet is to limit consumption of any flavoured or processed drinks and make plain water your go-to. If you opt for squash, choose a 'no added sugar' variety, dilute it well, and drink it with a meal to protect your teeth. Explore natural alternatives like infused water to reduce your reliance on processed beverages and artificial sweeteners. For more in-depth nutritional information, consult a registered dietitian or visit reliable health sources like the NHS website.

Frequently Asked Questions

Yes, diluted squash is considered hydrating, but water is the superior choice. One study showed that drinks like milk and orange juice had better hydrating properties than water over two hours, but plain water remains the best overall option.

Yes, even 'no added sugar' squash can damage teeth. It is still acidic, and frequent sipping can cause acid erosion of tooth enamel over time. The key is to reduce the frequency of consumption.

Sweeteners used in UK-marketed squash are approved and considered safe by regulatory bodies. However, there are ongoing concerns, particularly regarding long-term effects on gut health and for young children.

It is better for dental health to drink a glass of squash with a meal rather than sipping it frequently throughout the day. Frequent sipping prolongs the acid exposure to your teeth, increasing the risk of erosion.

Excellent alternatives include infusing water with fresh fruits (like lemon or berries) and herbs (mint or rosemary), drinking unsweetened herbal teas, or choosing unsweetened coconut water for a source of electrolytes.

Drinking too much sugared squash can contribute to weight gain due to high calorie content. While sugar-free versions reduce this risk, relying heavily on any flavoured drink over water is not ideal for weight management or overall health.

Health experts advise against daily squash consumption for young children due to the risk of dental decay, especially from sugary varieties. For all children, plain water is the best drink, with fruit juice limited to a small amount with a meal.