Drinks are one of the easiest places for sugar to sneak into a family's day. The expert advice is short: water and milk first, juice in small amounts, and sugary drinks rarely.
Written by Vita Globe Editorial Team | Reviewed against American Academy of Pediatrics and American Heart Association guidance, and the Dietary Guidelines for Americans
What are the healthiest drinks for kids and parents?
Water and plain milk are the best everyday drinks for most kids and adults. Pediatric experts recommend no juice before age 1 and limiting 100% juice to 4 oz a day at ages 1–3, 4–6 oz at ages 4–6 and 8 oz for older kids[1]. Sugary drinks, flavored milks and caffeinated drinks aren't recommended for young children[2], and the Dietary Guidelines recommend water and unsweetened drinks for everyone[3].
Caveat: Needs vary with activity, climate and health. Infants under 12 months follow separate guidance based on breast milk or formula.
Sources: AAP juice guidance, 2017 · Healthy Eating Research, 2019 · Dietary Guidelines 2025–2030 · Verified 2026-09-28
IN THIS ARTICLE
Why do drinks matter so much for family nutrition?
Sugar-sweetened beverages such as soda, fruit drinks, sweet tea and sports drinks have been the largest single source of added sugars in the U.S. diet[4]. The American Academy of Pediatrics and the American Heart Association have jointly called for policies to reduce children's sugary drink intake because of links with weight gain, type 2 diabetes risk and tooth decay[5].
The American Heart Association recommends that children ages 2–18 have no more than 8 ounces of sugary drinks a week and keep total added sugars under about 25 grams a day[6]. For many families, drinks are the fastest place to cut.
What should kids drink at each age?
A 2019 consensus from the AAP, the Academy of Nutrition and Dietetics, the American Academy of Pediatric Dentistry and the AHA (published by Healthy Eating Research) spells out recommendations for young children[2], and AAP guidance covers juice through the teen years[1].
| Age | Best choices | 100% juice |
|---|---|---|
| Under 12 months | Breast milk or formula; small sips of water from 6 months | None |
| 1–3 years | Water; plain whole milk (then lower-fat after age 2 as advised) | Up to 4 oz a day |
| 4–6 years | Water; plain milk | Up to 4–6 oz a day |
| 7–18 years | Water; plain milk | Up to 8 oz a day |
| Adults | Water; milk or unsweetened drinks | Whole fruit preferred |
The consensus advises against flavored milks, sugar-sweetened drinks, caffeinated drinks and drinks with low-calorie sweeteners for young children, and notes that most plant-based milks aren't a full nutritional substitute for cow's milk, so they're best reserved for children with an allergy, dietary restriction or other medical reason[2].
Is 100% fruit juice healthy?
It has some vitamins but lacks the fiber of whole fruit, and it's easy to drink a lot of sugar quickly. The AAP recommends whole fruit over juice, no juice at all before age 1, no juice in bottles or sippy cups carried around all day, and the age limits above[1]. Treat juice as an occasional small serving, not the default drink.
Milk matters for another reason: it's one of the main food sources of calcium and vitamin D for kids. See vitamin D and calcium for growing kids and common nutrient gaps in kids. To spot added sugar in packaged drinks, use our guide to reading a Nutrition Facts label.
What about parents' drinks?
The 2025–2030 Dietary Guidelines recommend water and unsweetened beverages for hydration and limiting alcohol[3]. Kids notice what's in their parents' cups; parents' habits are among the strongest influences on kids' food and drink choices[7]. If soda is always in the fridge for adults, it's harder to make water the norm for kids.
- Keep a pitcher of cold water (add citrus or cucumber) in the fridge.
- Serve water or milk at every meal instead of asking what everyone wants.
- Make soda and sweet drinks an occasional outing treat rather than a grocery staple.
- Give every family member a reusable water bottle.
The honest summary
- Water and plain milk are the everyday drinks for kids and adults.
- No juice before age 1; small, age-based limits after that.
- Sugary drinks are a top source of added sugar; cutting them helps the whole household.
- Parents' drink choices set the default for kids.
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Frequently asked questions
How much water should kids drink a day?
It varies by age, size and activity. Offering water with every meal and snack, and whenever kids are thirsty or active, covers most children.
Is flavored milk OK for kids?
Experts recommend plain milk for young children because flavored milk adds sugar[2]. For older kids, an occasional flavored milk is a better choice than soda, but plain is best day to day.
Are sports drinks good for kids?
Usually not. For typical play and practice, water is enough. Sports drinks add sugar and are rarely needed outside long, intense activity in the heat.
Can toddlers have juice?
No juice before 12 months; at ages 1–3, no more than 4 oz of 100% juice a day, served in a cup with a meal[1].
Sources
- Heyman MB, Abrams SA; Section on Gastroenterology, Hepatology, and Nutrition; Committee on Nutrition. Fruit juice in infants, children, and adolescents: current recommendations. Pediatrics. 2017;139(6):e20170967. doi:10.1542/peds.2017-0967
- Lott M, Callahan E, Welker Duffy E, Story M, Daniels S. Healthy Beverage Consumption in Early Childhood: Recommendations from Key National Health and Nutrition Organizations. Consensus statement. Durham, NC: Healthy Eating Research; 2019. healthyeatingresearch.org
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030. Released January 7, 2026. realfood.gov
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. 9th ed. December 2020. dietaryguidelines.gov
- Muth ND, Dietz WH, Magge SN, Johnson RK; American Academy of Pediatrics Section on Obesity, Committee on Nutrition; American Heart Association. Public policies to reduce sugary drink consumption in children and adolescents. Pediatrics. 2019;143(4):e20190282. doi:10.1542/peds.2019-0282
- Vos MB, Kaar JL, Welsh JA, et al. Added sugars and cardiovascular disease risk in children: a scientific statement from the American Heart Association. Circulation. 2017;135(19):e1017-e1034. doi:10.1161/CIR.0000000000000439
- Scaglioni S, De Cosmi V, Ciappolino V, Parazzini F, Brambilla P, Agostoni C. Factors influencing children's eating behaviours. Nutrients. 2018;10(6):706. doi:10.3390/nu10060706
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
