It’s no surprise that sugary drinks are popular among kids. However, new recommendations from health organizations, including the American Academy of Pediatrics, the Academy of Nutrition and Dietetics, and the American Heart Association, stress the importance of making healthier hydration choices for children.
Why Water and Milk Are the Best Choices
Experts advise kids and teenagers to prioritize water and cow’s milk while avoiding drinks that contain added sugars, artificial sweeteners, and caffeine. Dr. Mohammad Soud, a pediatrician, emphasizes that while many drinks seem harmless, they can be harmful to children’s health. Caffeine, in particular, has several adverse effects, including:
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High blood pressure
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Anxiety and depression
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Disrupted sleep, which can impact academic performance
Moreover, sugar-laden drinks contribute to health problems such as Type 2 diabetes and obesity. Artificial sweeteners, often found in diet sodas, have been linked to health risks, including potential links to certain cancers and changes to gut bacteria.
The Case for Cow’s Milk
A surprising recommendation is that cow’s milk is preferred over plant-based alternatives like almond, oat, or soy milk. While plant-based milk is popular, it lacks the essential nutrients found in cow’s milk, such as:
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High-quality protein
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Vitamin D
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Calcium and phosphorus (important for bone development)
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Iodine (important for brain development)
Soy milk can be a good alternative for children with dairy allergies, but for most kids, cow’s milk is the best choice.
Water Intake Guidelines
How much water a child needs depends on their age, activity level, and climate:
5–8-year-olds: 40 fl oz per day
9–13-year-olds: 61 fl oz per day
14–18-year-olds: 88 fl oz per day
While it’s unrealistic to expect kids to never drink sugary beverages, Dr. Soud suggests flexibility. It’s okay for kids to enjoy smoothies, fruit punch, or sports drinks occasionally, such as on weekends or special events, but the focus should remain on water and milk as everyday options.
Teaching Healthy Hydration Habits
Dr. Soud encourages parents to read labels with their children and to choose drinks wisely. Drinks high in sugar should be considered “sometimes drinks,” not daily choices. Parents should also model healthy hydration habits by drinking water and milk themselves, as children tend to mimic their behavior.
Good hydration habits established early in life will benefit kids throughout their lives. Dr. Soud sums it up with a simple rule: sip smart—water first, milk second, and skip the rest. Establishing these habits now will help children grow into adults who make healthier choices, both in food and drinks.
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