What type of water has sugar? Identifying hidden sugar in your beverages

October 17, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, sugary drinks are the leading source of added sugars in the American diet, and many people are unaware that many types of water have sugar. It's not just soda and juice; a surprising number of bottled waters, energy drinks, and other beverages contain significant amounts of added sweeteners that can contribute to health issues like obesity, type 2 diabetes, and heart disease. This guide will help you understand which waters contain sugar and how to avoid them for a healthier diet.

Quick Summary

This article explores the different types of beverages containing added sugars often disguised as water, including flavored and vitamin waters. It explains how to decipher nutrition labels to find hidden sweeteners and discusses the health risks of excessive sugar consumption. The text provides healthy alternatives to sugary drinks, empowering readers to make informed hydration choices for a better diet.

Key Points

Hidden Sugars in Flavored Waters: Many flavored and vitamin-enhanced waters contain surprising amounts of added sugars, masquerading as a healthy choice.
Sugary Sports and Energy Drinks: Unless you are an intense athlete, avoid sports drinks for regular hydration, as they are high in sugar and calories.
Read Nutrition Labels: The key to identifying sugary drinks is to check the nutrition label for "added sugars" and common names like high-fructose corn syrup, sucrose, and fruit juice concentrate.
DIY Infused Water: Create your own delicious, sugar-free flavored water by adding fresh fruit, vegetables, and herbs like lemon, cucumber, or mint.
Health Risks of Liquid Sugar: Excessive liquid sugar intake is linked to weight gain, increased risk of type 2 diabetes, heart disease, and dental problems.
Better Beverage Choices: Opt for unsweetened beverages such as plain tap water, sparkling water, unsweetened tea, and coffee to reduce your sugar consumption.

Flavored and Enhanced Waters: The Hidden Culprits

Many consumers believe they are making a healthy choice by reaching for a bottle of flavored or enhanced water, but these products often contain a substantial amount of added sugar. Manufacturers add sweeteners to improve taste and palatability, but this turns what should be a simple hydrating beverage into a source of empty calories with little to no nutritional value. A 500ml bottle of a popular vitamin-infused water, for example, can contain as many as 5 teaspoons of sugar, which is nearly the daily recommended limit for some individuals.

Sports and Energy Drinks

While marketed for performance, sports and energy drinks are another significant source of liquid sugar, with sugar and carbohydrates added to provide a quick energy boost. Unless you are engaging in extreme or prolonged physical activity, most people do not need the extra sugar found in these beverages. For casual hydration, plain water is the most effective and healthiest option. Regular consumption of these sugary sports drinks can lead to weight gain and increase the risk of chronic diseases.

Decoding Nutrition Labels for Added Sugars

To truly know what type of water has sugar, it's essential to become an expert at reading and interpreting nutrition labels. The US Food and Drug Administration (FDA) and other health organizations require that manufacturers list added sugars separately on the label. This helps consumers distinguish between naturally occurring sugars, like those in fruit, and sweeteners added during processing.

Commonly used names for added sugars on ingredient lists include:

Sucrose
High-fructose corn syrup
Cane sugar
Glucose
Fructose
Dextrose
Maltose
Corn syrup
Honey
Agave nectar
Fruit juice concentrates

Ingredients are listed in order of quantity, so if any of these terms appear near the top of the list, the drink likely contains a high amount of added sugar. The nutrition facts panel will also show the total grams and percentage of the Daily Value (%DV) for added sugars, making it easy to see if a product is a high or low source.

Comparison of Common Beverages


Beverage Type	Sugar Content	Nutritional Value	Considerations
Plain Tap Water	0g	Excellent for hydration, contains no calories or sugar.	Cost-effective and readily available. Filtering can improve taste or address local water concerns.
Flavored Water	Varies widely, can be high in sugar.	Often provides few, if any, vitamins, despite marketing claims.	Check labels carefully for added sweeteners; many are little more than sugar water with flavoring.
Sports Drink	High in sugar and electrolytes.	Contains carbohydrates for quick energy, primarily for intense athletic activity.	Unnecessary for most people and can lead to excessive calorie intake.
Fruit Juice	High in natural and added sugars.	Contains vitamins and minerals, but lacks the fiber found in whole fruit.	The body processes liquid sugar differently than solid food, which can lead to higher total calorie intake.
Seltzer / Sparkling Water	0g (if unsweetened).	Excellent alternative to sugary sodas, providing a carbonated beverage without sugar.	Can be purchased in various flavors without added sweeteners.

Making Healthier Hydration Choices

Reducing or eliminating sugary drinks is a crucial step for improving overall health. For those who find plain water unappealing, there are many simple ways to add flavor without resorting to pre-packaged, sugar-laden products. Infusing water with natural ingredients is a delicious and healthy alternative that can satisfy the desire for a flavored beverage.

DIY infused water options:

Add slices of fresh lemon, lime, or orange.
Mix in cucumber and mint for a refreshing taste.
Toss in berries like strawberries or raspberries.
Try ginger and a sprig of basil for a unique flavor.

Other healthy, low-sugar beverages include unsweetened iced tea, black coffee, and milk (which contains natural sugars but also essential nutrients like calcium). For those who prefer a fizzy drink, opting for unflavored sparkling water and adding a splash of fresh juice can create a healthier, customized beverage. It is also recommended to get most fluid intake from food, such as fruits and vegetables, which have a high water content and provide essential vitamins and fiber.

Conclusion: Prioritizing Your Nutrition Diet

Ultimately, knowing what type of water has sugar is a vital part of maintaining a healthy nutrition diet. While some beverages are obviously high in sugar, others, like seemingly innocent flavored waters, can be deceptive. The key is to check nutrition labels diligently and be aware of the hidden sweeteners used by manufacturers. By opting for plain water, homemade infusions, or other low-sugar alternatives, you can significantly reduce your intake of empty calories and lower your risk of chronic diseases. Prioritizing healthy hydration is a simple yet impactful change that can lead to better overall health and wellness.

For more comprehensive information on healthy eating and dietary guidelines, the World Health Organization provides valuable resources.

Frequently Asked Questions

Natural sugars are found inherently in whole foods like fruits and dairy, while added sugars are sweeteners, syrups, and fruit juice concentrates added during processing. The body processes natural sugars differently due to the fiber and nutrients found in the original source, whereas added sugars provide 'empty calories'.

Plain sparkling water or seltzer does not contain sugar. However, many flavored sparkling water products, especially those with cocktail-like flavors, can contain added sugars or artificial sweeteners, so it is important to read the label carefully.

Not necessarily. While some may contain added vitamins, many are also loaded with added sugars. The best source of vitamins is a balanced diet, and the sugar content in these drinks can outweigh any potential benefits.

The American Heart Association recommends that women consume no more than 6 teaspoons (25 grams) of added sugar per day, and men no more than 9 teaspoons (38 grams). A further reduction to less than 5% of total energy intake is suggested for additional health benefits by the WHO.

Excessive consumption of sugary drinks has been linked to numerous health problems, including obesity, type 2 diabetes, tooth decay, and an increased risk of heart disease.

Plain, unsweetened tap or bottled water is the best choice for a healthy diet, as it provides hydration without any calories or sugar. If you prefer flavor, opt for unsweetened options or create your own fruit-infused water.

Yes, even 100% fruit juice contains natural sugars. While it provides some vitamins, it lacks the fiber of whole fruit and can be as high in sugar and calories as a sugar-sweetened beverage. The body doesn't register liquid calories as well, so drinking juice can lead to consuming more calories throughout the day.