What Happens When You Don't Drink Enough Water? 10 Hidden Effects on Your Body

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  1. What happens to your blood when you become dehydrated? Blood contains: Red blood cells. White blood cells. Platelets. Plasma, which is mostly water. Proteins, electrolytes, nutrients and other substances. When the body loses too much water, plasma volume can decrease. This can cause hemoconcentration, meaning some substances in the blood appear more concentrated. Possible effects include: Increased blood viscosity under some circumstances. Reduced circulating blood volume. Increased strain on the cardiovascular system. Reduced blood flow to organs in severe dehydration. This is different from having excessive cholesterol or fatty deposits in arteries. NCBI+2 2. Does dehydration increase cholesterol readings? This is where our article can become particularly interesting. A small human study involving 15 healthy participants found that fasting without fluid replacement produced higher measured total cholesterol, LDL cholesterol and HDL cholesterol than fasting with water and sal...
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Bubble Tea, Sweetened Coffee and Milk Tea: Where Does All the Sugar Come From?

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1 Ly trà sữa bao nhiêu calo? Cách uống trà sữa không bị tăng cân

The Sweetness We Don't Always Notice

Bubble tea, iced coffee and milk tea are popular drinks enjoyed by people of all ages. On a hot afternoon, a cold cup of milk tea with chewy pearls or an iced coffee can feel like the perfect treat.

But have you ever wondered how much sugar is actually in your favourite drink?

The sweetness may come from more than the sugar added directly to the cup. Flavoured syrups, condensed milk, sweetened creamers, toppings and even the size of the drink can all contribute.

Understanding these ingredients does not mean you must stop enjoying your favourite beverages. It simply helps you make better-informed choices.

1. Bubble Tea: More Than Just Tea and Milk

Bubble tea, also called boba tea, often contains brewed tea, milk or a milk alternative, sweetener and chewy tapioca pearls.

Depending on the recipe, additional ingredients may include fruit syrup, brown sugar, flavoured powders, pudding, jelly or cream toppings.

Here is where the sugar can come from:

  • Sweetened tea base: Some shops prepare their tea with sugar or flavoured mixes.

  • Flavoured syrups: Brown sugar, caramel, honey-style and fruit syrups can add sweetness.

  • Tapioca pearls: The pearls themselves are mainly starch, but they are often cooked or soaked in sweetened syrup.

  • Extra toppings: Pudding, jelly, sweetened cream and other additions may contribute more sugar.

  • Larger servings: A larger drink may contain more of the sweetened ingredients.

A useful point to remember is that tapioca pearls are not simply sugar. They are primarily a starchy ingredient, although the syrup used to prepare them can add sugar too.

If you order bubble tea regularly, try choosing fewer toppings and asking for a lower sweetness level.

2. Sweetened Coffee: When Coffee Becomes Dessert

Plain brewed coffee contains very little sugar naturally. However, many popular coffee drinks contain several added ingredients.

Consider an iced caramel latte or a flavoured frappé. The coffee may be only one part of the drink.

Possible sources of sugar include:

  • Vanilla, caramel or hazelnut syrup.

  • Sweetened condensed milk.

  • Flavoured coffee powders or premixed bases.

  • Whipped cream and sweet toppings.

  • Chocolate or caramel drizzle.

Milk also contains naturally occurring lactose, which is different from added sugar. Sweetened condensed milk, however, contains added sugar as well as milk sugars.

A simple example: Compare a plain iced coffee with a caramel iced coffee topped with whipped cream. The second drink may contain substantially more sugar, depending on the recipe and serving size.

You do not have to give up flavoured coffee. Try ordering fewer pumps of syrup, skipping the drizzle or choosing a smaller cup.

3. Milk Tea: The Hidden Role of Condensed Milk

Milk tea is a familiar favourite in many Asian countries, including Malaysia.

Traditional tea with a modest amount of milk can be quite different from a sweetened shop-bought milk tea.

Some versions use condensed milk, sweetened creamer, sugar syrup or premixed tea powders. Several of these ingredients may be used together.

For example, a cup of teh tarik may contain tea, condensed milk and sometimes additional sugar. The final amount depends on the recipe and how much sweetener is added.

When ordering milk tea, consider these questions:

  • Can I ask for less condensed milk?

  • Can the shop prepare it without extra sugar?

  • Is the drink already sweetened before it reaches me?

  • Can I choose a smaller serving?

These small questions can help you understand what goes into your drink.

4. Why Serving Size Matters

A drink does not need to taste extremely sweet to contribute a considerable amount of sugar to your daily intake.

A larger cup may contain more tea, milk, syrup and other sweetened ingredients than a smaller cup. Even when two drinks have the same sweetness concentration, the larger one may deliver more total sugar.

That is why it is helpful to consider both the sweetness setting and the serving size.

If you normally order a large drink, try a regular or small size. You can still enjoy the flavour while reducing the amount you consume.

5. What Does the WHO Say About Sugar?

The World Health Organization recommends that free sugars account for less than 10% of total daily energy intake, with a further reduction to below 5% suggested for additional health benefits.

For someone consuming around 2,000 calories daily, these levels correspond to approximately 50 grams and 25 grams of free sugars respectively. Individual energy needs vary.

Free sugars include sugar added by manufacturers, cooks or consumers, as well as sugars naturally present in syrups, honey and fruit juices.

These recommendations apply to your overall diet, not just one drink. Sugar from beverages, desserts, sauces and other foods can add up throughout the day.

Source: World Health Organization, Healthy Diet — https://www.who.int/news-room/fact-sheets/detail/healthy-diet

6. Seven Simple Ways to Enjoy Drinks With Less Sugar

You can start with small, realistic changes rather than making a complete change to your routine.

1. Choose a lower sweetness level.
Ask for 25% or 50% sweetness if the shop offers these options. Remember that the percentages are shop-specific and may not represent the actual percentage reduction in sugar.

2. Order a smaller size.
This is an easy way to reduce the amount of a sweetened drink you consume.

3. Reduce sugary toppings.
Try bubble tea without extra pearls, pudding, sweet cream or additional syrup.

4. Choose simpler coffee.
Try plain coffee, an unsweetened latte or coffee with only a small amount of syrup.

5. Ask about condensed milk.
For milk tea, find out whether the drink contains condensed milk, sweetened creamer or extra sugar.

6. Make drinks at home.
Preparing your own tea or coffee lets you control the amount of sugar, milk and flavouring.

7. Make water your everyday drink.
Water is a practical choice for regular hydration. You can still enjoy bubble tea, coffee and milk tea occasionally as part of a balanced diet.

7. How to Make a Smarter Order

Before placing your next drink order, use this simple checklist:

  • Choose a smaller size if you do not need a large drink.

  • Request less added sugar or syrup.

  • Select fewer sweet toppings.

  • Ask whether the drink contains condensed milk or a sweetened premix.

  • Check the nutrition information when available.

If you have diabetes or another condition that requires you to manage your carbohydrate intake, pay attention to the total carbohydrate content as well as the added sugar. Follow the dietary advice provided by your healthcare professional.

Enjoy the Drink, Understand the Ingredients

Bubble tea, sweetened coffee and milk tea can all fit into a balanced lifestyle. The important thing is to understand where their sweetness comes from.

Syrups, condensed milk, sweetened powders, toppings and large serving sizes can all increase the amount of sugar in a drink.

The good news is that you do not need to change everything overnight. Start with one simple adjustment: order less syrup, skip one topping or choose a smaller cup.

Over time, these small choices can help you manage your overall sugar intake without feeling that you must give up every drink you enjoy.

Helpful Digital Picks — Practical ideas for healthier everyday choices.

Health disclaimer: This article is for general educational purposes only and does not replace personalised medical or dietary advice.

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