What happens if I drink too much squash? The hidden health consequences

November 3, 2025 •

2 min read

According to the British Heart Foundation, a glass of sugar-sweetened squash can contain as much as three teaspoons of sugar. So, what happens if I drink too much squash, and what impact do the high levels of sugar or artificial sweeteners have on your body?

Quick Summary

Excessive consumption of squash, both sugary and sugar-free, poses significant health risks, including severe dental erosion, weight gain, metabolic issues, and harm to gut health.

Key Points

Dental Erosion and Decay: High acidity and sugar content in squash can significantly damage tooth enamel, leading to erosion and decay, especially with frequent sipping.
Risk of Weight Gain: Sugary squashes are high in empty calories, which can contribute to weight gain and increase the risk of developing conditions like type 2 diabetes.
Gut Microbiome Disruption: Artificial sweeteners used in 'sugar-free' squash have been linked to potential negative impacts on gut health.
Nutrient Displacement: The "squash drinking syndrome" highlights how excessive squash intake can displace more nutritious foods and fluids, particularly in children.
Digestive Problems: High levels of fructose or sorbitol from fruit-based squashes can cause or worsen digestive issues like diarrhea.
Metabolic Impact: Some studies suggest artificial sweeteners can still trigger metabolic responses related to sugar, potentially impacting your body's ability to regulate blood sugar.

Understanding the Contents of Squash

Squash, also known as cordial, is a concentrated syrup diluted with water to make a flavored drink. Its health effects depend on its ingredients, particularly the type of sweetener used. Squash comes in traditional versions with added sugar and "no added sugar" versions with artificial sweeteners. Both types can lead to potential health issues.

The Impact of Sugary Squash

Traditional squash contains high levels of calories and free sugars. The NHS advises limiting free sugar intake to no more than 30g daily for adults, and sugary squash can quickly contribute to this limit. Excessive consumption of sugary squash can lead to weight gain and an increased risk of type 2 diabetes. Sugar can also fuel bacteria in the mouth that produce acid, damaging tooth enamel and causing decay.

The Risks of Artificially Sweetened Squash

Sugar-free squash uses artificial sweeteners. These can potentially affect the balance of gut bacteria and might impact metabolic function.

The Common Enemy: Acidity and Dental Erosion

Most fruit-flavored squashes contain acids. This acidity can lead to dental erosion. Acids soften enamel, making it vulnerable. Frequent sipping exposes teeth to repeated acid attacks, causing more damage.

The "Squash Drinking Syndrome"

Excessive squash intake in children has been linked to "squash drinking syndrome," potentially causing loss of appetite, poor weight gain, chronic diarrhea, and electrolyte imbalances.

Healthier Alternatives to Squash

Consider these alternatives for better hydration:

Plain Water.
Infused Water.
Herbal Teas.
Homemade Cordial.
Coconut Water.

Squash vs. Healthy Alternatives Comparison Table


Feature	Full-Sugar Squash	Sugar-Free Squash	Infused Water
Sugar Content	High Free Sugars	Zero Added Sugar	Zero
Sweeteners	Sugar	Artificial Sweeteners	Natural Fruit Sweetness
Acidity	High (Potential Erosion)	High (Potential Erosion)	Low (Depends on Fruit)
Calories	High	Low/Negligible	Zero
Gut Health	Can Disrupt Microbiome	Can Disrupt Microbiome	Beneficial
Dental Impact	High Risk of Decay & Erosion	High Risk of Erosion	Low Risk
Overall Health	Negative (Metabolic Risk, Weight Gain)	Mixed (Fewer Calories but Artificial)	Highly Beneficial

Conclusion

Frequent or excessive consumption of squash, whether sugary or sugar-free, poses notable health risks, including severe dental problems and potential metabolic and gut health issues. These risks are particularly concerning for children. The best approach for hydration is to choose natural, low-acid options like water or infused water. Occasional moderate consumption is unlikely to cause harm to a healthy adult, but it is not recommended as a regular drink. For more guidance on healthy drinks, refer to resources like the NHS guide.

Frequently Asked Questions

While sugar-free squash eliminates the high calorie and sugar intake, it replaces it with artificial sweeteners that have their own potential downsides. These include impacts on gut health and potential metabolic issues, in addition to the acidity that can still damage teeth.

Yes, sugary squash is a source of empty calories. It can contribute significantly to your daily calorie intake without providing a feeling of fullness, making it easier to overconsume calories and gain weight.

Squash damages teeth in two ways: the sugar feeds bacteria that produce decay-causing acids, and the fruit acids present in most squashes directly erode tooth enamel, especially when sipped frequently throughout the day.

Yes. Children are particularly susceptible to the negative effects of excessive squash intake, including tooth decay, poor appetite, poor weight gain, and digestive problems, a condition sometimes called 'squash drinking syndrome'.

Yes. The best alternative is plain water. Other healthy options include water infused with fresh fruit or herbs, unsweetened herbal teas, and homemade cordials with minimal natural sweeteners.

No. When diluted with water, squash primarily provides hydration. The main health concerns are the negative effects of the added sugars, artificial sweeteners, and acids, not dehydration itself.

Squash should be consumed in moderation, treated as an occasional treat rather than a daily beverage. For most people, water or other low-calorie, low-acid drinks are far better choices for regular hydration.