Water, Milk, and Juice - OH MY! What to choose for hydrating your baby, toddler, or young child?

Written By Cierra Crowley, MSN, APRN, CPNP

The information here is strictly educational and not medical advice. It should not substitute professional medical consultation.

The Crucial Role of Hydration in Children's Health

As summer heats up, we must ensure our kids stay hydrated. Water is essential for regulating body temperature, aiding digestion, maintaining healthy joints and bones, and even improving mood and attention in children. Despite its importance, many children (and adults) don't drink enough water. Let's dive into why hydration is crucial, the best drink choices for kids, and how to make drinking water fun.

Best Drink Choices for Kids

When selecting beverages for your children, the first five years are critical. The drinks you offer during this period can shape their taste preferences for a lifetime. Here are the top choices:

  1. Water: The gold standard for hydration. It's calorie-free, sugar-free, and vital for all bodily functions.

  2. Milk: Provides essential nutrients like calcium and vitamin D, which are crucial for growing bones.

How Much Water Does Your Child Need?

The amount of water a child needs varies based on factors like age, activity level, and environmental conditions. You don’t have to measure exactly how much your child takes in, but pay attention to the overall picture and tune into when they might need more water. For example, are they active in outside sports this summer? Are they out in the sun playing or doing outdoor activities? Are their bowel movements regular? All of these can be signs to be a little more attentive to their fluid intake. Here's a general guideline:

  • Babies less than 6 months: Only breastmilk or formula.

  • Babies 6-12 months: About 4-8 ounces of water a day, plus breastmilk or formula.

  • 1-3 years old: About 4 cups of beverages per day, including water or milk.

  • 4-8 years old: About 5 cups.

  • 8+ years old: About 7-8 cups.

  • 14-18 years old: About 11+ cups.

Note: Babies less than six months old should only consume breastmilk or formula unless otherwise advised by a pediatrician.

Milk Intake for Infants and Young Children

While milk is another great choice for hydrating younger children, too much milk can

  • 6-12 months: continue breastmilk or formula. No cow’s milk until after 1 or directed by your pediatrician

  • 12-24 months: 16 oz/day (about 2 cups)

  • 2-5 years: 16-20 oz/day (about two 8-ounce cups)

Note that breastfeeding or formula feeding is the sole nutrition for your baby for the first 6 months of life.

At 12 months, you can start giving your baby whole milk. Unless advised by your pediatrician, do not offer an early introduction of cow’s milk. Cow’s milk is not a source of complete nutrition for infants less than 1 year old.

It is important to make sure your toddler is not drinking TOO MUCH milk. Drinking too much milk can lead to iron-deficiency anemia and picky eating. Milk contains calcium and casein protein which can make it a little challenging for the body to absorb iron. Combine that with tummies being full of milk, the less room they have for a wide variety of foods and foods that contain good sources of iron.

 

When can I give my baby water? How much is ok?

When your baby is about 6 months old, you can start to introduce a little bit of water with meals. Actual water intake does not replace breast milk or formula at this point. Our goal is to begin to introduce water in an open, sippy, or strawed cup to develop drinking skills and familiarity with water. The guideline for water intake at this age is roughly 4-8oz per day, which is about 0.5-1 cup a day.

Note that breastfeeding or formula feeding is the sole nutrition for your baby for the first 6 months of life. Water intake is not recommended or needed to meet your baby’s fluid intake needs. When you begin to add solid foods to your baby’s diet, the American Academy of Pediatrics recommends continued breastfeeding until the age of 2, or as long as you and your baby desire.

 

What about other drinks? The Risks of Sugary Drinks

What you offer your children to drink in the first 5 years of life can shape taste preferences for a lifetime. 

Introducing sugary drinks like sodas, sports drinks, and sweetened juices at a young age can lead to a strong preference for these beverages over healthier options. These drinks are harmful for several reasons:

  • Excess Weight Gain: High sugar content can contribute to obesity.

  • Dental Cavities: Sugary drinks can erode tooth enamel and cause cavities.

  • Chronic Diseases: Increased risk of heart disease and diabetes.

While fruit juices technically come from fruit, it is missing the important fiber and pulp of the fruit, which is an important component.

 

Other drinks to avoid

  • Flavored milk. Strawberry or chocolate milk contains added sugar which should be avoided in children less than 2 years of age.

  • Stevia- or artificially sweetened drinks. Strong preferences for sweetened drinks can make plain water a harder sell.

  • Sugary beverages: such as soda, sports drinks (i.e. regular Gatorade), most fruit juices

  • Caffeinated drinks. Caffeine in young children can lead to issues such as poor sleep, irritability, nervousness, headaches, and difficulty concentrating. All caffeine-containing beverages should be avoided.

  • Toddler milk. For most children, they provide no nutritional advantage over a well-balanced diet that includes breast milk and/or cow milk.

 

Fun Ways to Encourage Kids to Drink More Water

If your child is resistant to drinking water, try these creative strategies:

  1. Play a Game:

    Use a rubber band on their water cup and challenge them to drink to the rubber band line.

2. Colorful Straws:

Loopy, colorful straws, or new cups featuring their favorite characters can make drinking water more fun.

Here are some fun straws to try: Reusable Silicone Straws

3. Fun-Shaped Ice Cubes:

Fancy ice cubes can turn a regular glass of water into an exciting experience. Whether you are using reusable ice cubes or using fun ice cube trays like the picture below, it can be an exciting way for kids to see what’s in their water.

Here are some fun ice cubes to try : Fun-Shaped Ice Cube Trays

4. Let Them Choose:

Allow your child to pick their water cup. While this may seem simple, allowing them the choice can make the world a difference. We just have to let them think it was their idea first! Click the images below for links to some of our favorite water cups!

5. Flavored Water

Let’s face it, even I sometimes get bored with regular plain water. Who says you can’t spice it up a little and add fruit slices or cucumbers to the water for a burst of flavor? Bonus - Make it frozen fruit and it can double as ice cubes without watering down the flavor!

6. Homemade Popsicles:

What kid doesn’t love a popsicle?! Especially in the heat of the summer! Popsicles can be a great way to change up the hydration as long as they aren’t filled with a bunch of sugar. Homemade popsicles can be a fun way to get your kids involved and excited. Freeze water and fruit to make delicious and hydrating popsicles.

Related: Check out these simple Homemade Fruit Popsicle Recipes

7. Hydrating Foods:

Another way to feel confident your child is getting their daily fluid needs is to offer fruits and veggies high in water content. This would be like watermelon, cucumbers, berries, grapes, etc! Not only are they providing water or fluid, they are also filled with vitamins and minerals to help replenish what they might be losing from sweating!

Remember, a little novelty goes a long way. Use these fun ideas to make water the go-to choice for your kids.

 

Final Thoughts

Staying hydrated is crucial, especially during the hot summer months. It can also help with tummy issues, such as constipation in many kids. By making water easily accessible and incorporating fun elements, you can encourage your child to develop healthy hydration habits. Opt for water and milk as primary beverages and steer clear of sugary drinks to set the foundation for a lifetime of good health.

Keep your kids hydrated and happy this summer! 🌞💧

 

If you have questions or concerns about your child’s hydration habits or are concerned they are seeing health issues because of it, schedule some time with their healthcare provider. If you are ready to learn lifestyle habit changes but are intimidated or not sure where to start, apply to work with us and we can guide you every step of the way.

apply here!

  • Medical/General: The content, information, opinions, and suggestions listed here have been created with typically developing children and babies in mind. The information here is generalized for a broad audience. The information here should by no means be used as a substitute for medical advice or for any circumstance be used in place of emergency services. Your child is an individual and may have needs or considerations beyond generally accepted practices. If your child has underlying medical or developmental differences, including but not limited to prematurity, developmental delay, sensory processing differences, gastrointestinal differences, cardiopulmonary disease processes, or neurological differences, we strongly recommend you discuss your child's feeding plan with the child's doctor, health care provider or therapy team. By accessing this site and the information in it, you acknowledge and agree that you are accepting responsibility for your child’s health and well-being. By using and accepting the information on this site, the author (Cierra Crowley) is not responsible for any adverse effects or consequences resulting from the use of any suggestions discussed. It is important to talk to your child’s pediatrician or medical provider to start anything new or make any changes.

    Affiliation: this page contains affiliate links from which I can earn small commissions (at no additional cost to you).

Cierra Crowley, MSN, APRN, CPNP
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