As a parent, I know how confusing it can be to pick the right drinks for your child. There are so many options on store shelves, and most of them are packed with sugar.
Healthy drinks for kids matter more than we think. The wrong choices can hurt energy, focus, and long-term health.
In this guide, I’ll walk you through the best drinks, what to pack for lunch, and what to skip. I’ve spent time researching and testing these choices with my own family.
You’ll leave with clear, simple answers.
What Are Healthy Drinks for Kids?
Not every drink that looks healthy actually is. A healthy drink for kids gives the body something useful, like hydration, vitamins, or minerals. It should have little to no added sugar, no caffeine, and no artificial colors or flavors.
Growing kids need the right fuel throughout the day. Their bodies are working hard. Bones are growing. Brains are developing. The drinks they consume play a bigger role in that process than most parents realize.
Kids ages 5 to 8 need about 5 cups of fluids daily. Kids ages 9 to 13 need around 7 to 8 cups. Teens need up to 10 cups or more depending on activity level. Key nutrients to look for in drinks include calcium for bones, vitamin D for growth, and electrolytes for active days.
Water should always come first. It has zero sugar, zero calories, and supports every body function. Build every other drink choice around it.
Healthy Drinks for Kids List
Here are the best options to keep on hand at home or on the go
1. Water
Plain water is the best drink, period. Offer it throughout the day, not just at meals. Make it the default choice in your home. When kids grow up drinking water regularly, it becomes a habit they carry with them for life.
2. Naturally Flavored Water
Add slices of lemon, cucumber, mint, or berries to plain water. Kids love the taste, and it still counts as clean hydration with no added sugar. It is one of the easiest ways to get kids excited about drinking more water without adding anything harmful.
3. Unsweetened Dairy Milk
Cow’s milk gives kids calcium, protein, and vitamin D. Stick to plain, unsweetened versions. One to two cups a day is the right amount for most kids. It is a simple and affordable drink that supports bone strength and overall growth at every age.
4. Unsweetened Plant-Based Milks
Oat milk, almond milk, and soy milk can work well as alternatives. Always check the label. Choose ones with no added sugar, and make sure they have added calcium and vitamin D.
Not all plant-based milks are created equal, so taking a minute to read the label before buying can make a real difference for your child’s nutrition.
5. Coconut Water
Great after sports or outdoor play. It has natural electrolytes like potassium. Choose brands with no added sugar and a short ingredient list.
Coconut water is a much better post-activity drink than sports drinks and gives kids what they need to rehydrate without the extra sugar and artificial ingredients.
6. Homemade Smoothies
Blend fruit, spinach, and plain milk or yogurt together. Skip the store-bought versions that are loaded with sweeteners. When you make it at home, you control everything that goes in.
Homemade smoothies are also a great way to sneak in extra nutrients for kids who are picky about eating fruits and vegetables on their own.
7. Herbal Teas
For kids over 10, mild herbal teas like chamomile or peppermint can be a calming and caffeine-free option. Serve them cold or warm with no added sugar.
They work especially well as a relaxing evening drink that helps kids wind down before bed without any of the risks that come with caffeinated beverages.
Healthy Drinks for Kids Lunch Ideas
Best Drinks to Pack for School Lunch
Stick to water, plain milk, or very diluted 100% fruit juice at lunch. Keep portions around 4 to 6 oz for younger kids and up to 8 oz for teens. The right drink keeps energy steady and helps kids stay focused through the rest of their school day.
Avoid anything with added sugar, even if it claims to be natural or healthy on the label. A simple drink choice at lunch can make a big difference in how your child feels and performs all afternoon.
What to Skip at Lunchtime
Flavored milks, juice boxes, sports drinks, and sweetened teas spike blood sugar fast and leave kids feeling drained. Water paired with a balanced meal is always the smartest choice. When kids drink better at lunch, they perform better in class and feel better all afternoon.
It is easy to swap out a sugary drink without your child even noticing after a few days. Start small, stay consistent, and the right habits will build on their own over time.
Drinks to Limit or Avoid
A simple breakdown of drinks that can quietly harm your child’s health over time.
Soda and Sugary Drinks
Some drinks are marketed directly to kids but are not good everyday choices. Bright colors and cartoon characters on the label do not mean a drink is healthy.
One can of soda can have 10 teaspoons of sugar, more than a child needs in an entire day. Regular soda consumption is linked to weight gain, tooth decay, and energy crashes.
Fruit Juice
Fruit juice, even 100% juice, is higher in natural sugar than most parents expect. The fiber from the whole fruit is removed during juicing. Limit it to 4 oz per day for children under 6 and no more than 6 oz for older kids.
Caffeinated and Energy Drinks
Caffeinated drinks like energy drinks, sodas, and some teas are not safe for kids under 12. Caffeine can affect sleep quality, increase heart rate, and reduce focus. Energy drinks are especially harmful and should be kept away from children of all ages.
Sports Drinks
Sports drinks are only useful after 60 minutes or more of intense physical activity. Otherwise, they are just sugar water with added sodium and artificial color. Most kids exercising casually do not need them at all.
Tips for Building Healthy Drinking Habits
Good habits start young and stick for life. Here are simple ways to help your child drink better every day without a fight.
- Good habits start young and stick for life. Here are simple ways to help your child drink better every day without a fight.
- Keep a filled water bottle on the counter or table at all times so kids can grab it without any effort.
- Replace one sugary drink per week with water or plain milk and build from there slowly.
- Let kids pick their own water bottle in their favorite color to make hydration feel fun.
- Drop fruit slices into a pitcher of water and let kids help prepare it so they are more likely to drink it.
- Show older kids how to read nutrition labels and spot added sugar by looking for words like “syrup” or anything ending in “-ose.”
- Lead by example. When kids see you choosing water over soda, they will follow without being told.
Conclusion
I’ve been that parent standing in the grocery aisle, staring at rows of colorful drinks and feeling completely lost. It took me time to figure out that simple is almost always better. Healthy drinks for kids don’t need to be fancy or expensive.
Water, plain milk, and the occasional homemade smoothie go a long way. Start with one small change this week and build from there.
Did this help you? Drop a comment below and share what drinks your kids love. I’d love to hear what’s working for your family.
Frequently Asked Questions
Is 100% fruit juice okay for kids every day?
It is not the best daily choice. Limit it to 4 to 6 oz per day since it is high in natural sugar and has very little fiber compared to whole fruit.
What is the best drink for kids after sports?
Water works well for most activities under an hour. For longer or more intense activity, plain coconut water with no added sugar is a good natural option with real electrolytes.
Can kids drink plant-based milk instead of cow’s milk?
Yes, as long as it is unsweetened and fortified with calcium and vitamin D. Soy milk tends to have the closest nutrition profile to dairy milk among all plant-based options.
How much water should a child drink each day?
Kids ages 5 to 8 need about 5 cups daily. Older kids and teens need 7 to 10 cups. Active kids or those spending time in warm weather will need even more to stay hydrated.
Are sports drinks safe for children?
Sports drinks are not needed for most kids. They are high in sugar and sodium. Save them for situations involving very long or hard physical activity, and even then, plain water is usually enough.