Q&A: Is it OK to give my children juice and sports drinks?

Here’s how to avoid giving your kids sugary drinks, juice, flavored milk and artificially sweetened drinks.

  • By Janine Rethy American Academy of Pediatrics
  • Wednesday, May 26, 2021 1:30am
  • Life

Q: My kids really don’t like drinking water. Can I give them juice and sports drinks instead?

A: Along with milk, plain water is the best drink choice for kids. Why? It’s super healthy, with zero calories and no added sugar. It helps keep joints, bones and teeth healthy, helps the blood circulate and can help kids maintain a healthy weight into adulthood. Being well-hydrated improves mood, memory and attention in children. And of course, tap water is much less expensive than sports drinks, sodas and juice.

Water doesn’t have to be boring! There are plenty of ways to entice everyone in the family to drink healthy and stay hydrated throughout the day. Being a good role model is a great way to help make water part of your children’s routine and gets them in the habit of drinking water before they’re thirsty. Here are a few twists to add some fun:

Infuse water with lemons, berries, cucumber or mint for some added flavor. This is an easy way to keep the whole family coming back for refills.

Keep fruits and vegetables that are high in water content handy. Some of the best vegetables are cucumber, zucchini, iceberg lettuce, celery and tomato. Top fruits include watermelon, cantaloupe, strawberries, blueberries and grapefruit.

Freeze fruit in ice cubes to make your drinks more fun. Young children can help fill the trays.

Delight kids with special water bottles or cups. Whether it is a personalized sports bottle or a fancy cup with an umbrella or swirly straw, adding a festive touch can make a difference.

Make your own popsicles with pureed fruit for an afternoon cooldown. Make it a fun family activity by using small paper cups and letting your kids decorate them or find popsicle molds in fun shapes and colors.

Water and milk are all the drinks kids need, so don’t believe all the hype surrounding many of the other drinks marketed to kids. These usually contain way more sugar than children need in a day and can contribute to poor health. Here’s what to avoid:

Sugary drinks: Make a rule that no sugar-sweetened beverages are allowed for children who are younger than 2. And try to limit them for your older children as much as possible. This includes sports drinks, juice cocktails, sodas, lemonade and sweetened water. These drinks discourage a habit of drinking plain water and can add extra empty calories to the diet. They can also leave your kids less hungry for the nutritious foods they really need. Added sugars can lead to excess weight gain, cavities, diabetes and more.

Juice: Even 100% juice should be strictly limited. While it can contain some vitamins, these drinks are high in sugar and calories and low in the healthy fiber found in whole fruit. Because of its sweet taste, once children are offered juice, it can be difficult to get them to drink plain water.

Flavored milk: Although it has calcium and vitamins, flavored milk can be much higher in sugar. These added sugars should be avoided to discourage a preference for sweet flavors, which can make it difficult when offering regular milk.

Stevia or artificially sweetened drinks: Because health risks for children from stevia and artificial sweeteners are not well understood, it is best to avoid these drinks. Instead, make water readily available to encourage healthy hydration.

Many parents ask how much liquid kids need. At about 6 months, babies can be introduced to water. They only need about four to eight ounces per day until they are a year old because the rest of their liquids are coming from breast milk or formula.

To stay well hydrated, children ages 1-3 years need about four cups of beverages per day, including water or milk. This increases for older kids to around five cups for those ages 4-8, and 7-8 cups for older children. These amounts vary by individual and may need to be adjusted, depending on levels of activity and heat and humidity outdoors.

Dr. Janine Rethy is division chief of Community Pediatrics at MedStar Georgetown University Hospital and assistant professor of pediatrics at Georgetown University School of Medicine. She also is a member of the American Academy of Pediatrics. For more information, go to www.healthychildren.org, the website for parents from the AAP.

Talk to us

More in Life

Kotor's zigzagging town wall rewards climbers with a spectacular view. (Cameron Hewitt / Rick Steves' Europe)
Rick Steves: Just south of Dubrovnik lies unpolished Montenegro

One of Europe’s youngest nations offers dramatic scenery, locals eager to show off their unique land, and a refreshing rough-around-the-edges appeal.

Dark gray wheels and black exterior accents provide extra visual appeal for the 2024 Subaru Impreza’s RS trim. (Subaru)
2024 Subaru Impreza loses a little, gains a lot

The brand’s compact car is fully redesigned. A couple of things are gone, but many more have arrived.

TSR image for calendar
Music, theater and more: What’s happening in Snohomish County

This weekend in Snohomish: The Snohomish Blues Invasion and the Snohomish Studio Tour 2023.

Made by Bruce Hutchison, the poster for “A Momentary Diversion on the Road to the Grave” is an homage to 1985 classic “The Goonies.” (Photo provided)
Indie film premiering on Whidbey Island

Filmed almost entirely on Whidbey Island, “A Momentary Diversion on the Road to the Grave” is set to premiere in Langley.

TSR image only
Does your elementary school child have ADHD?

It’s important to identify children with this condition so we can help them succeed in school.

This photo provided by OceanGate Expeditions shows a submersible vessel named Titan used to visit the wreckage site of the Titanic. In a race against the clock on the high seas, an expanding international armada of ships and airplanes searched Tuesday, June 20, 2023, for the submersible that vanished in the North Atlantic while taking five people down to the wreck of the Titanic. (OceanGate Expeditions via AP)
A new movie based on OceanGate’s Titan submersible tragedy is in the works: ‘Salvaged’

MindRiot announced the film, a fictional project titled “Salvaged,” on Friday.

A clump of flowering ornamental grass or pennisetum alopecuroides in an autumn garden.
My garden runneth over with fountain grasses, and for good reason

These late-blooming perennials come in many varieties. They work well as accents, groundcovers, edgings or in containers.

This Vacasa rental is disgusting. Can I get my money back?

The vacation rental Carol Wilson books for her group through Vacasa is infested with rats and insects. Vacasa offers to refund one night, but can they get all of their money back?

A woman diverts from her walk on Colby Avenue to take a closer look at a pickup truck that was partly crushed by a fallen tree during an overnight wind storm Saturday, Nov. 5, 2022, in north Everett, Washington. (Ryan Berry / Herald file)
Storm season is coming. Here’s how to prepare for power outages.

The most important action you can take is to make an emergency preparedness kit.

Do you prefer green or red grapes? This antique Moser pitcher is decorated with enameled grapevines on shaded red-to-green glass.
Grapevine pitcher was made by renowned Bohemian company

Also, queries about grandmother’s coffee set and late husband’s Beatles records and memorabilia collection.

The city of Mukilteo is having a naming contest for its new $75,000 RC Mowers R-52, a remote-operated robotic mower. (Submitted photo)
Mukilteo muncher: Name the $75,000 robot mower

The city is having a naming contest for its new sod-slaying, hedge-hogging, forest-clumping, Mr-mow-it-all.

Death of parent with child. Piece of paper with parents and children is torn in half.
Helping children cope with the hard realities of divorce

I’s important to set aside one’s feelings and find a way to make this challenging transition as comfortable for children as you can.