In the scorching summer, drinks are a popular choice for many. A few days ago, nutritionist Gu Zhongyi and Solier posted a widely shared image on Weibo showing the sugar content in various beverages, sparking a lot of discussion. Most people are aware that drinking a bottle of sugary drink can lead to excessive sugar intake, which adds extra calories and increases the risk of obesity and chronic diseases. Many wonder how long they need to exercise to burn off those extra calories.
To find out, I did some calculations. Before diving into the numbers, let me explain two common units of energy: kcal and kJ. One kcal equals 4.182 kJ, and one kJ is approximately 0.239 kcal.
I reviewed several studies. The first looked at energy expenditure during different physical activities among college students. It measured slow walking (4 km/h), brisk walking (6 km/h), jogging (8 km/h), and cycling (12 km/h). The results showed average energy consumption rates of 12.11±1.84, 19.00±2.60, 32.99±4.90, and 16.43±2.68 kJ per hour per kilogram. When converted to kcal, these values were approximately 2.89, 4.54, 7.88, and 3.93 kcal per hour per kilogram.
Another study focused on Chinese young women and their daily physical activity energy use. It included slow walking (3 km/h) at 1.24 kcal/h/kg, brisk walking (6 km/h) at 3.75, jogging (8 km/h) at 6.26, climbing stairs at 3.87, descending stairs at 2.59, and cycling at 4.3 kcal/h/kg.
Based on these findings, I simplified the data for easier understanding. For a 60 kg person, energy expenditure rates were estimated as follows: slow walking (2.9 kcal/min), brisk walking (4.5 kcal/min), jogging (8.0 kcal/min), climbing stairs (4.0 kcal/min), descending stairs (3.0 kcal/min), and cycling (4.3 kcal/min).
For convenience, I calculated the energy content of a 500 mL beverage and determined how long it would take to burn off those calories through various exercises. The results are shown in the chart below.
Keep in mind that digestion and basal metabolism also burn some energy, but it's relatively small and not considered here. Also, I assumed 100% absorption for simplicity. This calculation assumes that the calories from the drink are additional to your regular diet.
Another image, titled "The Trouble of Beverage Bottles," highlights the environmental impact of plastic bottles.
It's clear that single-use plastic bottles cause significant harm. Let’s try to drink less and make more sustainable choices.
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