The Sugary Soda Dilemma for South Carolina's Youth

Friday night lights illuminate fields across South Carolina. Young athletes push their limits, cheered on by proud families and dedicated coaches. Hydration is key, and brightly colored sports drinks often line the sidelines, promising energy and replenishment. But what if these seemingly helpful beverages are contributing to a health crisis simmering beneath the surface?

South Carolina faces a significant challenge with obesity. In 2023, a staggering 36% of adults in the Palmetto State were classified as obese, consistently placing us among the states with the highest rates in the nation. This isn't just an adult problem. Alarming statistics show that 39% of South Carolina's public school students are overweight or obese, and the state ranks third-highest in the U.S. for obesity among 10- to 17-year-olds, with over 15% affected. While many factors contribute, one major player often flies under the radar: sugar-sweetened beverages (SSBs).

This post dives into the science behind SSBs, explores their impact on the health of young South Carolinians – athletes included – and offers guidance on making healthier choices to fuel a brighter, healthier future for our state's youth.

The Sugary Truth: Unpacking SSBs

Sugar-sweetened beverages are more than just sodas. This broad category includes any drink with added caloric sweeteners like table sugar, high-fructose corn syrup, or fruit juice concentrates. Think regular sodas, fruit-flavored drinks (which are distinct from 100% fruit juice), sports drinks, energy drinks, and pre-sweetened teas and coffees.

Why the concern? SSBs are the single largest source of added sugars in the American diet, sometimes accounting for nearly half of all added sugar intake. They pack a caloric punch with little nutritional value and minimal feelings of fullness, often displacing healthier food and drink choices. A single 12-ounce can of soda can contain around 10 teaspoons of sugar, exceeding the American Heart Association's recommended daily limit of 6 teaspoons (25 grams) for children and women.

Furthermore, SSBs fall squarely into the category of "ultra-processed foods" (UPFs). UPFs are industrial formulations often high in added sugar, unhealthy fats, and sodium, while low in fiber and essential nutrients. Diets high in UPFs are linked to a host of health problems, including obesity, type 2 diabetes, heart disease, and even certain cancers. SSBs are often identified as one of the most significant drivers of these negative health outcomes within the UPF category.

South Carolina's Challenge: A Closer Look at the Numbers

The high rates of adult and youth obesity in South Carolina paint a concerning picture. Data from 2010 indicated that 16.7% of South Carolina high school students were obese, with another 15% overweight. While overall rates for children aged 10-17 may have slightly decreased since 2003, the state still ranked 39th (with 1 being best) in 2007. These rates contribute to significant health care costs and reduced economic activity in the state.

SSB consumption among youth is also worryingly high. While national trends show some decline, intake remains substantial. In 2010, about one-third (33.2%) of South Carolina high school students reported drinking soda at least once a day. More recent data from 2021 shows that 12.4% of SC high schoolers drank soda two or more times per day in the past week. Nationally, about 6 in 10 youth drink an SSB on any given day. Consumption patterns often show disparities, with higher intake among boys, adolescents (compared to younger children), non-Hispanic Black youth, and youth from lower-income families.

The link between high SSB consumption and weight gain is well-established. These drinks contribute excess calories with low satiety, making it easy to overconsume. For South Carolina's youth, tackling SSB consumption is a critical piece of the puzzle in addressing obesity and its related health consequences.

Beyond Weight Gain: Inflammation and Heart Risks Start Young

The impact of SSBs extends far beyond the numbers on a scale. Emerging science reveals these drinks can trigger harmful biological processes, even in young, seemingly healthy individuals.

Igniting Inflammation: Chronic, low-grade inflammation is a hidden culprit behind many serious diseases, including heart disease and type 2 diabetes. SSBs appear to fuel this inflammation. Studies consistently link higher SSB intake with elevated levels of C-reactive protein (CRP), a key marker of inflammation in the body. Research involving US children aged 3-11 found that increased SSB intake was independently associated with higher CRP levels, alongside unhealthy cholesterol changes and larger waist circumference.

Perhaps most concerning is how quickly these changes can occur. A study involving healthy young men (average age 26) found that drinking a moderate amount of SSBs (around 20 ounces, containing 40-80g of sugar) daily for just three weeks led to significant increases in hs-CRP, ranging from 60% to a staggering 109%. This suggests the damage isn't just from long-term weight gain; the sugar itself triggers a rapid inflammatory response.

Setting the Stage for Heart Disease: SSBs also wreak havoc on factors critical to cardiovascular health:

Unhealthy Lipid Profile (Dyslipidemia): Regular SSB consumption is strongly linked to higher levels of triglycerides (a type of fat in the blood) and lower levels of HDL ("good") cholesterol. This unhealthy pattern is seen even in children who drink more SSBs.
Dangerous LDL Particles: It's not just the amount of LDL ("bad") cholesterol that matters, but the size of the particles. SSBs promote a shift towards smaller, denser LDL (sdLDL) particles. These sdLDL particles are particularly dangerous because they more easily penetrate artery walls and contribute to plaque buildup (atherosclerosis). The three-week study in young men showed significant reductions in LDL particle size with fructose-containing SSBs.
Increased Blood Pressure (Hypertension): SSBs are associated with a higher risk of developing high blood pressure. Each additional daily serving of an SSB can increase hypertension risk by about 8%.

These inflammatory and metabolic changes occurring in childhood and adolescence can pave the way for serious health problems like type 2 diabetes and cardiovascular disease later in life. Children who struggle with obesity are more likely to carry that burden into adulthood, along with the associated health risks.

The Athlete's Dilemma: Are Sports Drinks Helping or Harming?

Walk down any beverage aisle or watch any sporting event, and you'll see sports drinks marketed heavily towards athletes, including youth. They promise hydration, electrolytes, and energy for peak performance. But do young athletes in South Carolina really need them?

The science suggests, in most cases, no. Sports drinks are specifically formulated with carbohydrates (sugar) and electrolytes (like sodium and potassium) to refuel and rehydrate during prolonged (typically over 60 minutes) and vigorous physical activity, especially in hot conditions. Think long-distance running, intense tournament play, or back-to-back practices.

However, most typical youth sports practices or games don't meet this intensity or duration threshold. For the average young athlete, the extra sugar and calories in sports drinks are unnecessary and can contribute to the very health problems we're trying to avoid – weight gain and dental cavities. Many sports drinks contain a surprising amount of sugar, sometimes two-thirds as much as soda. A large 32-ounce bottle can pack 14 to 19 teaspoons of sugar.

What about energy drinks? These are a definite "no" for young athletes. They contain high amounts of sugar plus stimulants like caffeine, which can cause jitteriness, anxiety, sleep problems, and potentially affect developing hearts and brains.

For most hydration needs before, during, and after activity, plain water is the champion.

Fueling Success: Healthy Choices for SC's Young Athletes

Empowering South Carolina's youth, especially athletes, means focusing on proper nutrition and hydration.

Hydration Heroes:

Water First: Make water the default beverage. Encourage kids to drink water throughout the day, not just during activity.
Drink Regularly During Exercise: Don't wait for thirst, which is a late sign of dehydration. For intense workouts, aim for about 8 ounces (roughly 1 cup) every 20 minutes.
Rehydrate After: Replenish fluids lost through sweat. A general guideline is to drink 16-24 ounces (2-3 cups) of fluid for every pound lost during activity.
When Sports Drinks Might Fit: For prolonged (>60 min), intense exercise, a sports drink containing 6-8% carbohydrates can help replenish energy and electrolytes.

Fueling Performance:

Balanced Meals: Focus on meals rich in whole grains, fruits, vegetables, lean proteins, and healthy fats.
Timing is Key: Eat a carbohydrate-rich meal 3-4 hours before exercise and consider a small carb snack about an hour before. Refuel with carbs and protein within 30 minutes after exercise to aid recovery.
Healthy Snack Ideas: Fruits, yogurt, whole-grain crackers or pretzels, lean meat sandwiches, or nuts are great options.

South Carolina Resources: Fortunately, numerous programs and initiatives in South Carolina are working to promote healthy habits among youth:

5210 South Carolina: This statewide campaign promotes eating 5+ fruits/vegetables, limiting screen time to <2 hours, getting 1+ hour of activity, and drinking 0 sugary drinks daily. They offer resources like recipes and activity guides.
SC Department of Public Health (DPH): The Nutrition, Physical Activity, and Obesity Prevention section works with partners statewide.
SNAP-Ed Programs: Initiatives like CATCH (school-based nutrition/activity), Tiny Taste (preschool fruit/veg introduction), and Eating Healthy in a SNAP (recipes/cooking demos) reach families across the state.
Cooking Matters: Offered through DPH, this program teaches families meal prep, budgeting, and nutrition skills.
SC FitnessGram: A collaboration between DPH and the Department of Education evaluates student fitness in schools.

Building a Healthier Palmetto State, One Sip at a Time

The evidence is clear: sugar-sweetened beverages pose significant health risks that go far beyond weight gain. They fuel inflammation and contribute to cardiovascular risk factors, setting the stage for chronic diseases later in life. Given South Carolina's high obesity rates, reducing SSB consumption among our youth is paramount. For young athletes, understanding that water is usually the best choice for hydration, and that sports drinks have a very specific and limited role, is crucial.

Let's work together – parents, coaches, educators, and community leaders – to make the healthy choice the easy choice. By promoting water, encouraging balanced nutrition, and utilizing the resources available in our state, we can help South Carolina's youth avoid the pitfalls of sugary drinks and fuel their futures with health and vitality. Talk to your Youth Athlete Coach in Myrtle Beach today!