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| Source: Bartender Spirits Awards |
But there could be a hidden cost to that seemingly carefree holiday lifestyle.
New analysis from ZAVA has examined the calories and sugar contained in popular cocktails and suggests that holidaymakers who consume six cocktails a day during a two-week all-inclusive break could consume almost 17,000 calories from cocktails alone, with an estimated potential weight gain of 2.2kg.
For British holidaymakers heading overseas this summer, the findings provide an interesting reminder that unlimited drinks can quickly add up.
The All-Inclusive Holiday Drinking Trap
Summer holidays and cocktails have long been associated with each other, particularly when travellers stay at all-inclusive resorts where drinks are readily available throughout the day.
According to figures supplied with the ZAVA analysis, 65% of Brits say they drink more while on holiday. More than one in three, or 35%, opt for all-inclusive holidays, while around 80% of all-inclusive packages reportedly include cocktails.
The combination can make it remarkably easy to consume more alcohol than intended.
The issue has become sufficiently significant in some popular European destinations that Spain has introduced restrictions affecting alcohol service at certain all-inclusive resorts in areas of Mallorca and Ibiza, including limits on alcoholic drinks served to individual guests.
The Cocktail Calories That Can Add Up Quickly
ZAVA analysed a selection of popular cocktails to identify those containing the most calories and sugar.
The results show considerable differences between drinks.
At the top of the list is the Piña Colada, containing an estimated 320 calories and 58g of sugar per serving.
A Margarita follows with 248 calories, while an Espresso Martini contains approximately 225 calories. Pornstar Martini, Strawberry Daiquiri and Mojito also feature among the higher-calorie choices.
For holidaymakers enjoying several cocktails each day, these numbers can quickly become significant.
| Rank | Cocktail | Sugar | Percentage of daily sugar allowance | Calories |
|---|---|---|---|---|
| 1 | Piña Colada | 58g | 193% | 320 |
| 2 | Margarita | 13g | 43% | 248 |
| 3 | Espresso Martini | 20g | 67% | 225 |
| 4 | Pornstar Martini | 16g | 53% | 224 |
| 5 | Strawberry Daiquiri | 17g | 57% | 219 |
| 6 | Mojito | 25g | 83% | 217 |
| 7 | Long Island Iced Tea | 27g | 90% | 207 |
| 8 | Woo Woo | 13g | 43% | 195 |
| 9 | Sex on the Beach | 23g | 77% | 188 |
| 10 | Tequila Sunrise | 11g | 37% | 172 |
| 11 | Hugo Spritz | 10g | 33% | 171 |
| 12 | Sangria | 16g | 53% | 150 |
| 13 | Aperol Spritz | 19g | 63% | 125 |
The figures are estimates and can vary considerably depending on serving size, ingredients and how a particular bar prepares each cocktail.
Why the Piña Colada Tops the List
The Piña Colada may look like the ultimate tropical holiday drink, but its creamy and sweet combination can make it one of the most calorie-dense choices.
According to the ZAVA analysis, one serving contains 320 calories and 58g of sugar.
Using the UK's recommended maximum daily free sugar intake of 30g for adults, the analysis calculates that a single Piña Colada could contain the equivalent of 193% of that amount.
It is an important distinction, however, that not all sugars naturally present in ingredients such as fruit are classified as free sugars. Cocktail recipes can also vary considerably, meaning nutritional values should be treated as estimates rather than precise measurements for every bar or resort.
The Lighter Cocktail Choices
Holidaymakers who want to enjoy a cocktail without consuming as many calories may find that some drinks are considerably lighter than others.
The analysis places the Aperol Spritz at 125 calories per serving, making it the lowest-calorie cocktail in the selection.
Sangria follows at 150 calories, while Hugo Spritz contains approximately 171 calories.
The ingredients and preparation methods still matter. A generously poured drink, additional syrup or sweetened mixers can increase the calorie and sugar content considerably.
For travellers watching their intake, checking the ingredients, choosing smaller servings and alternating alcoholic drinks with water can all help reduce overall consumption.
Six Cocktails a Day Could Mean Almost 17,000 Calories
The headline figure from the analysis is perhaps the most eye-catching.
Based on an average cocktail containing approximately 202 calories, consuming six cocktails every day for 14 days would amount to around 16,974 calories from cocktails alone.
ZAVA estimates this could equate to approximately 2.2kg of weight gain.
That calculation does not include breakfast, lunch, dinner, desserts, snacks or other drinks consumed during the holiday.
It also does not mean that every person consuming this number of calories would necessarily gain exactly 2.2kg. Individual energy requirements, metabolism, activity levels and other factors influence changes in body weight.
Nevertheless, the calculation illustrates how quickly drinks can contribute a substantial amount of energy to a holiday diet.
What the Experts Say About Alcohol and Empty Calories
Dr Kathryn Basford of ZAVA highlights the often-overlooked calorie contribution of alcoholic drinks.
“Drinking alcohol means adding ‘empty calories’ (calories that don’t come with nutritional benefits) to your total calorie intake,” she explains.
She also notes that alcohol can affect blood glucose regulation and that drinking heavily, particularly on an empty stomach, can contribute to symptoms such as dizziness, tiredness and feeling unwell.
For holidaymakers, this is a useful reminder that alcohol can affect more than the scales.
A day spent in hot weather, combined with alcohol and insufficient water, can also leave travellers feeling dehydrated and unwell.
Non-Alcoholic Drinks Are Not Always Low-Calorie
Choosing not to drink alcohol does not automatically mean choosing a low-calorie beverage.
ZAVA's analysis also examined several popular non-alcoholic drinks and found significant differences in their sugar and calorie content.
| Rank | Drink | Sugar | Calories |
| 1 | Energy Drink | 78g | 335 |
| 2 | Orange Juice | 51g | 229 |
| 3 | Grape Juice | 42g | 175 |
| 4 | Lemon Water | 21.3g | 96 |
| 5 | Guinness 0.0 | 3g | 71 |
Energy drinks topped the analysis at 335 calories and 78g of sugar per serving.
Orange juice was listed at 229 calories and 51g of sugar, while grape juice contained 175 calories and 42g of sugar.
Even drinks marketed or perceived as lighter choices can contain more sugar than expected, depending on the ingredients and serving size.
How to Enjoy an All-Inclusive Holiday More Mindfully
The purpose of an all-inclusive holiday is to relax and enjoy yourself, rather than spend the entire trip counting calories.
However, a few simple habits can help travellers balance indulgence with moderation.
Drink plenty of water throughout the day, particularly when spending time in hot weather. Consider alternating alcoholic drinks with water or a lower-calorie non-alcoholic option.
Choose cocktails that contain fewer sugary mixers and syrups when possible, and remember that serving sizes can vary dramatically between resorts and bars.
Eating regular meals can also help prevent drinking on an empty stomach.
Most importantly, remember that an all-inclusive holiday does not have to mean consuming everything simply because it is included in the price.
The Real Value of an All-Inclusive Holiday
All-inclusive resorts offer tremendous convenience. Guests can relax beside the pool, enjoy a buffet breakfast, sample local cuisine and order a drink without worrying about the price of every individual item.
But “all-inclusive” does not mean “risk-free indulgence”.
The ZAVA analysis highlights an often-overlooked aspect of holiday budgeting: the calories and sugar contained in drinks.
For travellers who enjoy cocktails, there is no need to remove them completely from a holiday. Instead, being aware of what is in the glass can help make it easier to enjoy the occasional Piña Colada, Margarita or Spritz without turning every hour beside the pool into cocktail hour.
After all, the best holiday memories are unlikely to come from how many drinks were included in the package. They are more likely to come from the places visited, the people met, the food tasted and the experiences shared.
About ZAVA
ZAVA is an online healthcare service providing access to medical information and healthcare services in the United Kingdom and other markets.
Website: https://www.zavamed.com/uk
Sources and Further Information
ZAVA cocktail analysis and dataset: https://docs.google.com/spreadsheets/d/1eSDxQutuZvKx-u3yffnzoiof24KtGOzL7Ut2mmCgB2U/edit?usp=sharingNHS guidance on sugar: https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/
NHS guidance on calories and weight management: https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/understanding-calories/
ZAVA: https://www.zavamed.com/uk
Please note that calorie and sugar figures for cocktails are estimates and can vary according to recipes, ingredients, serving sizes and preparation methods. The article is intended as travel and lifestyle information rather than medical advice.
For more travel inspiration read the daily online "The Holiday and Travel Magazine" https://theholidayandtravelmagazine.blogspot.com/
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