Top 10 Drinks Ranked for Teeth and Braces

How we ranked these drinks

Drinks are ranked on three questions. How much sugar does the drink contain, since sugar feeds the bacteria that make acid? How acidic is it, since acid dissolves enamel directly? And how likely is it to stain? We also consider how people usually drink it, because a drink sipped over an hour exposes teeth for far longer than one finished with a meal. This is an editorial ranking based on NHS and professional guidance rather than a laboratory test, and it does not claim to measure any particular brand. The risk to your own teeth also depends on how often you drink, how well you clean your teeth and whether you use fluoride toothpaste.

Sugar, acid and staining: what each does

Sugar is broken down by bacteria in plaque into acid, which attacks enamel for up to an hour after each sugary intake, so the number of times a day matters more than the amount. Acidic drinks, including many sugar-free ones, can dissolve enamel directly, causing erosion, which is permanent and makes teeth sensitive. Dark drinks contain pigments, called chromogens, that stick to the surface and stain, particularly where enamel is rough. The NHS advises limiting sugary drinks, keeping fruit juice and smoothies to no more than one 150ml portion a day, and choosing water or lower-fat milk for most drinks. Fluoride toothpaste twice a day helps enamel to resist acid and repair early damage.

1. Water

Plain water has no sugar and no acid, rinses food away, supports saliva and helps to keep the mouth moist. In many areas it contains fluoride, either naturally or added, which offers some protection against decay. Drinking water after meals and after coffee, tea or other drinks helps to wash away sugar and pigment. It is also the only drink that is safe to have with clear aligners in place, apart from at mealtimes, when they should be removed. It ranks first because it carries no sugar, acid or staining risk. It suits everyone, including people with braces. Watch out for flavoured waters with added sugar or acid, for sipping from a squeezy bottle that bathes the front teeth, and for relying on bottled water if it contains no fluoride and you do not otherwise get any.

2. Plain milk

Plain milk contains calcium, phosphate and protein, and it does not have the acidity of juice or fizzy drinks. It contains lactose, a natural milk sugar, which is considered less harmful to teeth than added sugars, and the NHS lists water and milk among the safest drinks for teeth. Cheese and plain unsweetened dairy products can also help neutralise acid after eating. It ranks second because it is gentle on enamel. It suits most people, including those with braces. Watch out for flavoured milks and milkshakes, which add sugar, for bottle feeding young children at night, and for people who need plant alternatives to check labels, since many plant drinks have added sugar and may not contain calcium unless fortified.

3. Unsweetened tea

Black, green and herbal teas without sugar do not feed decay bacteria, and tea contains small amounts of fluoride in some cases. Tea can stain teeth, mainly because of tannins, and heavy daily tea drinking leads to a brownish film that a scale and polish can usually remove. Adding sugar changes the picture entirely. Herbal and fruit teas can be quite acidic, so frequent sipping is less harmless than it seems. It ranks third because it is kind to teeth apart from staining. It suits most people. Watch out for adding sugar or honey, for sipping slowly throughout the day, and for tea that is very hot, which is bad for the mouth in other ways. If you have aligners, take them out and rinse your mouth before putting them back.

4. Black coffee

Black coffee has no sugar, but it is mildly acidic and contains pigments that stain, and regular drinkers often notice a yellow-brown tinge over time. It also reduces saliva flow in some people, which can make the mouth dry and bad breath more likely. Using a straw for iced coffee can reduce contact with the front teeth, and rinsing with water afterwards helps. A hygienist can remove surface stain. It ranks fourth because it has no sugar but does stain and sit on the acidic side. It suits people who limit it to a few cups a day. Watch out for adding sugar or syrups, for slow sipping all morning, and for brushing straight after a very acidic drink, since some guidance suggests waiting about an hour.

5. Sparkling water

Plain sparkling water contains dissolved carbon dioxide, which forms a weak acid, so it is slightly more acidic than still water, but research suggests it is far less harmful than sugary fizzy drinks. Added flavours, especially citrus, increase the acidity, and some flavoured versions contain sugar. It is a good choice for people who want fizz without the sugar. It ranks fifth because it is mildly acidic but sugar-free. It suits most people in moderation, and drinking it with meals reduces the time teeth are exposed. Watch out for flavoured and citrus varieties, for sipping slowly all day, and for having it with aligners in, since only still water should be drunk when wearing them.

6. Sugar-free squash and diet drinks

Sugar-free squash and diet fizzy drinks do not feed decay bacteria, so they are better for teeth than the sugary versions, but many are acidic because of added citric or phosphoric acid, and acid can erode enamel regardless of sugar. The effect builds with frequent sipping and with already worn teeth. They rank sixth because they avoid sugar but not acid. They suit people who are cutting down on sugar, especially if they are taken at mealtimes and not all day. Watch out for sipping continuously, for giving them to children in bottles at bedtime, and for assuming that sugar-free means harmless. Diluting squash well, using a straw and finishing it within a meal reduce exposure.

7. Fruit juice and smoothies

Fruit juice and smoothies contain naturally occurring sugars that are released from the fruit when it is juiced or blended, so the NHS counts them as free sugars, and they are also acidic. The NHS advises limiting fruit juice and smoothies to a total of 150ml a day and drinking them with meals rather than between them. Fruit pulp and sugars can stick around brackets and between teeth. They rank seventh because they contain both sugar and acid, although they provide vitamins. They suit people who keep to a small portion with a meal. Watch out for large glasses, for drinking juice slowly over hours, for giving it to toddlers in a bottle, and for smoothies marketed as healthy that contain added sugar or syrup.

8. Milky coffee with syrup

Flavoured lattes, frappes and hot chocolates add syrups, cream and sugar to a drink that is often sipped for a long time, which gives bacteria a steady supply of sugar. The combination of sugar, acid from the coffee and staining pigments makes these drinks harder on teeth than a plain coffee, and the thick, sticky residue clings around brackets and between teeth. Cost-wise they are also one of the most expensive habits. They rank eighth because of the sugar load and the length of exposure. They suit an occasional treat, finished quickly. Watch out for large sizes, for syrups and whipped cream, and for sipping slowly. Ask for no syrup, a smaller size, or drink it with a meal and rinse your mouth afterwards.

9. Sports and energy drinks

Sports and energy drinks combine large amounts of sugar with strong acids, and some also contain caffeine. Studies of heavy consumers show noticeable enamel erosion and a higher risk of decay. They are marketed for exercise, but for most activities water is enough. The NHS advises against energy drinks for children and young people because of the caffeine. They rank ninth because of the combined sugar and acid load. They suit very few people. Watch out for sipping during sport, which keeps teeth bathed for hours, for use by children and teenagers, and for diet versions that still contain acid. With fixed braces the risk of white marks around brackets rises sharply, so water is the better choice.

10. Sugary fizzy drinks

Regular fizzy drinks and cordials combine a high amount of sugar with acid, the two harms at once, and they are often sipped slowly. Each sip restarts an acid attack that lasts around an hour, so a can drunk over an afternoon is far worse than the same can finished with a meal. They are strongly linked to decay and erosion, and with braces they raise the risk of white spot marks and cavities around brackets. They rank last because they have the highest sugar and acid exposure. They suit an occasional treat at most, finished quickly with a meal. Watch out for bedtime drinks, for sipping through the day, for drinking with aligners in, and for brushing straight after, since softened enamel wears more easily.

Drinking with fixed braces and clear aligners

With fixed braces, sugary and acidic drinks have the greatest effect because plaque sits around brackets and the acid-sugar mix can leave permanent chalky marks. Keep sugary drinks for mealtimes, rinse with water afterwards and brush with fluoride toothpaste twice a day. With clear aligners, remove them before drinking anything other than plain water, because sugary or hot drinks can get trapped against the teeth and hot drinks can warp the plastic. Brush your teeth, or at least rinse well, before putting aligners back in. Our guides on aligner food and drink, white spot lesions and fluoride give routines you can follow.

Habits that reduce harm from any drink

How you drink matters as much as what you drink. Finish drinks with meals rather than sipping between them, use a straw so liquid bypasses the front teeth, rinse with water afterwards, and avoid bedtime drinks other than water. Chewing sugar-free gum after a meal helps saliva neutralise acid. Wait before brushing after acidic drinks, because softened enamel is more easily worn, then brush with fluoride toothpaste. Regular check-ups let a dentist spot early erosion or decay before it needs treatment. If you notice sensitivity, chalky white marks or a rough, worn look to the teeth, mention it to your dentist.

Drinks for children and teenagers

The NHS advises that children should mainly drink water and milk, with fruit juice limited and diluted, and that energy drinks are unsuitable for children. Sugary drinks are one of the main causes of tooth decay in young people, and teenagers on braces are particularly at risk of chalky marks around brackets if sugary drinks are sipped between meals. Help children by making water the default, keeping squash and juice to mealtimes, avoiding bedtime drinks other than water and checking labels for added sugar. Encourage reusable bottles filled with water for school. If a child already has white marks or sensitive teeth, ask a dentist for advice on drinks and fluoride products.

Reading drink labels

Labels can help you judge a drink. Sugar content is shown per 100ml, and for drinks the UK traffic-light scheme treats more than 11.25g of sugars per 100ml as high and 2.5g or less as low, so a drink with a green or low sugar label is a better choice than one with a red label. Look at the ingredient list for added sugars, fruit concentrates and syrups, which all count. Acids such as citric, phosphoric and malic acid are listed as additives but their strength is not stated, so rely on common sense: fizzy and fruit-flavoured drinks are generally more acidic than plain milk or water. Sweeteners reduce sugar but do not remove acid. For toddlers and children, check that drinks are designed for their age.

Alcohol and drinks on nights out

Alcohol brings its own risks, including sugar in mixers, acid in wine and cocktails, and dry mouth after a night out. Our guide on braces, alcohol and nights out covers this in more detail, including how to protect fixed braces and where to keep aligners. In brief, drink water between alcoholic drinks, avoid sipping slowly through the evening, brush before bed with fluoride toothpaste and have a plan for aligners rather than wrapping them in a napkin.

Key takeaways

Water and plain milk are the kindest drinks, and sugary fizzy drinks, energy drinks and syrupy coffees are the hardest. The frequency and the way you drink matter, so finish drinks with meals, use a straw and rinse with water. With braces, keep sugary and acidic drinks to a minimum, and with aligners, drink only water while they are in. This is general information, not personal medical advice, so ask your dentist what is right for your teeth.

Useful related pages

This guide is for general information only. It is not a diagnosis, treatment plan, or substitute for advice from a registered dentist or orthodontist.