The Unhealthiest Alcoholic Drinks Revealed – And How to Stay on Track After Dry January

On the JJ Barnes Blog, if you’re hoping to maintain your New Years Resolution for a health improvement after Dry January, these are the unhealthiest alcoholic drinks to avoid, and the best drinks to enjoy instead.

As Dry January comes to an end, many people reflect on the benefits of a alcohol-free month: better sleep, more energy, clearer skin, and often some weight loss or improved wellness. But with February here, social events and habits may tempt a return to drinking.

If your New Year’s resolution involves health improvement, wellness, or weight loss, easing back in mindfully is key. Alcohol adds empty calories — those without nutritional value — that the body converts to fat, potentially leading to weight gain over time. High intake can also disrupt blood sugar levels, especially on an empty stomach, causing dizziness, shakiness, or fatigue.

Many drinks hide surprising amounts of sugar and calories, sometimes rivaling sugary sodas. With the help of the team at ZAVA, I’ll take a look at some of the unhealthiest options, based on typical servings, to help you make informed choices.

The Unhealthiest Alcoholic Drinks

These rank high in calories and/or sugar, making them easy to overdo when celebrating the end of Dry January.

Piña Colada

Around 58g sugar and 320 calories per serving. This tropical favorite loads up on creamy coconut and pineapple, delivering a massive sugar hit.

Margarita

About 13g sugar and 248 calories. Often made with sugary mixes, it packs calories quickly.

Espresso Martini

Roughly 20g sugar and 225 calories. The creamy, coffee-based mix adds extra empty calories and fat.

Lager

Less than 2g sugar but around 220 calories. Beer’s calories come mainly from alcohol and carbs, not sugar.

Guinness

Just 0.6g sugar but 210 calories. Like other beers, the energy is hidden in the alcohol content.

Long Island Iced Tea

About 27g sugar and 207 calories. Multiple spirits plus sweet mixers make this a high-sugar bomb.

Pimm’s

Around 25g sugar and 169 calories. Fruity and refreshing, but the added sugars add up fast.

Lower down the list are lighter picks like Hugo Spritz (0g sugar, 137 calories), Aperol Spritz (19g sugar, 125 calories), and red wine (3g sugar, 123 calories), which offer better balance for occasional enjoyment.

Even non-drinkers aren’t off the hook — some popular non-alcoholic options can be surprisingly high in sugar and calories too:

• Energy drinks — Up to 78g sugar and 335 calories.
• Orange juice — Around 51g sugar and 229 calories.
• Grape juice — About 42g sugar and 175 calories.
• Lemon water (flavored varieties) — Around 21g sugar and 96 calories.
• Non-alcoholic Guinness — Lower at 3g sugar and 71 calories.

These show how “healthy” labels don’t always mean low-sugar or low-calorie.

Tips for Healthy Drinks to Support Your Resolutions

To keep momentum from Dry January while enjoying social drinks occasionally:

• Choose lighter alcoholic options — Opt for spritz-style drinks like Aperol or Hugo Spritz, a simple glass of red wine or dry white wine, or spirits mixed with soda water and lime (e.g., vodka soda or gin and diet tonic). These keep calories under 150 per serving and minimize sugar.
• Prioritize low-sugar mixers — Skip sugary juices, syrups, or regular tonic; use club soda, sparkling water, fresh citrus, or herbs instead. A squeeze of lime or lemon adds flavor without calories.
• Go for spirits neat or on the rocks — Pure spirits like vodka, gin, tequila, or whiskey have zero sugar and carbs, with calories coming only from the alcohol (around 100 per shot). Dilute with zero-calorie mixers for longer, lighter sipping.
• Incorporate non-alcoholic alternatives — Mocktails can mimic favorites without the downsides. Try sparkling water with fresh berries and mint, herbal teas (like chamomile for relaxation), kombucha (low-sugar varieties), or infused waters with cucumber, ginger, or citrus. These provide hydration and flavor while supporting wellness.
• Practice moderation — Limit portions, alternate with water, and eat balanced meals to avoid blood sugar dips. Staying hydrated counters alcohol’s dehydrating effects.

By focusing on these smarter swaps, you can celebrate the end of Dry January without derailing your health goals. Cheers to sustainable wellness — whether that’s with a lighter tipple or a refreshing mocktail!