As warmer temperatures set in, many of us are reaching for a cold drink to quench our thirst and cool off.

Many of those beverages are full of sugar and extra calories.

Dietitian Heather Barnes says that comes as a surprise to many people.

“I think the main thing that most people would be surprised about is the amount of sugar that’s in a lot of drinks,” she says.

Barnes says soft drinks, energy drinks and mixed alcoholic beverages are some of the biggest offenders when it comes to sugar. Even 100 per cent fruit juice can have a high sugar content.

“Juice isn’t necessarily bad for you, but it does have naturally occurring sugar, so it can have a lot of sugar in a bottle of juice,” says Barnes. “Especially if you’re drinking a lot of it.”

When it comes to drinks with naturally occurring sugar, such as juice, vegetable or dairy products, dietitian Angela Dufour says portion control is key.

“Any time you can switch up a smaller portion, half a cup of juice as opposed to the 500 millilitre juice, you’re going to get less sugar and calories,” says Dufour.

Specialty coffees and teas can add up to 500 calories and 80 grams of sugar to your diet. If you can’t go without your daily caffeine fix, Dufour says to skip the whip cream.

“Even if you’re getting a skinny or a non-fat or a low-fat milk, it still is going to help the calories, but the sugar is still in there.”

Barnes suggests making your own.

“You could make an unsweetened iced coffee, iced tea,” she says. “You could even use herbal teas to make nice flavoured drinks without the calories.”

Classic summer cocktails, such as daiquiris, pina coladas and margaritas can contain 30 grams or more of sugar per serving.

Dufour suggests making a spritzer as a healthier alternative.

“Half wine, half alcohol and half sparkling water added to that,” says Dufour.

Plain or flavoured sparkling waters can give the same fizzy effect of soda, but without the sugar.

Regular water can be infused with an endless combination of fruits and herbs for a flavour boosts.

“There’s also flavoured water enhancers that you can use that are either using an artificial sweetener or something like Stevia to give it some flavour,” adds Barnes.