The best drinks for preschoolers — and for kids of all ages — are milk and water. Whenever possible, discourage your child from drinking soda and other sugary, calorie-dense drinks as thirst-quenchers because water or milk will do the job just as well.
Preschoolers should consume 2 cups (480 milliliters) of low-fat or nonfat milk (or equivalent dairy products) every day. If your child doesn't like plain milk, try adding a touch of flavoring, such as chocolate or strawberry. The little bit of flavor may make a big difference and it won't add a significant amount of sugar. But avoid premixed chocolate or strawberry drinks, which often contain considerably more calories, sugar, and fat than milk you flavor yourself.
And limit juice — which has a significant amount of sugar — to no more than one serving, about 4-6 ounces (120-180 milliliters) a day.
| DRINK |
SIZE |
CALORIES |
SUGAR |
| Water |
8 ounces (240 ml) |
0 |
0 g |
| Low-fat milk |
8 ounces (240 ml) |
100 |
11 g |
| 100% orange juice |
8 ounces (240 ml) |
110 |
22 g |
| Juice drink (10% fruit juice) |
8 ounces (240 ml) |
150 |
38 g |
| Powdered drink mix (with sugar added) |
8 ounces (240 ml) |
90 |
24 g |
| Soda |
8 ounces (240 ml) |
100 |
27 g |
Soda Gets in the Way
Soda is commonly served to kids, but this carbonated drink has no nutritional value and is high in sugar. One study found that more than 1 out of 3 preschoolers drank soda on the day before the survey. On average, the kids drank over 8 ounces of soda or sugar-sweetened fruit drink. On the other hand, they drank only 12 ounces of milk, which is less than the recommended 16 ounces a day.
Kids may be less likely to drink enough milk if soda and other sugar-sweetened beverages are available. Besides calcium, milk offers other important nutrients, including vitamin D, potassium, and protein.
It's also easy to drink too much soda, and kids tend to drink increasing amounts as they get older. In older kids and adolescents, drinking soda and other sugary beverages has been linked to excessive weight gain and other problems, including tooth decay.
Caffeine and Kids: a Bad Mix
In addition to calories and sugar, soda often contains caffeine, which can have negative effects on kids. Most parents wouldn't dream of giving a preschooler a cup of coffee, but might routinely serve cola and other drinks containing caffeine. For kids, the effects of caffeine are similar to those seen in adults.
Too much caffeine can cause:
- jitteriness and nervousness
- upset stomach
- headaches
- difficulty concentrating
- difficulty sleeping
To avoid giving kids too much caffeine, read nutrition labels on food and drinks. In addition to colas and some other soft drinks, caffeine is found in chocolate, coffee ice cream, and iced tea drinks.
Although the United States has not yet developed guidelines for caffeine consumption in kids, Canadian guidelines recommend that preschoolers consume no more than 45 milligrams of caffeine a day. This is equivalent to the average amount of caffeine found in a 12-ounce (360-milliliter) can of cola or four 1.5-ounce (45-gram) milk chocolate bars.
Water is a caffeine-free, zero-calorie thirst quencher and milk has nutrients to help kids grow up strong. Limit the empty calorie drinks you serve, and teach your kids that water and milk are the best drinks for them.
Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2008
