Is this drink OK for my kid?
Pick a drink. You'll get the answer by age, how much sugar is in it, and what to try instead.
Written from AAP, federal and National Academies guidance and checked against each source. Medical review by a pediatric registered dietitian is in progress. Updated November 2026.
Everyday drinks
- WaterThe everyday drink, at every ageBest choice
- Plain milkFrom age 1, whole then skim or 1%Best choice
Sometimes, or only in special cases
- 100% juiceLimits by age, fruit is betterSmall amounts
- Sparkling waterPlain and unsweetenedPlain is fine
- SmoothiesBottled ones can top sodaSmall amounts
- Plant-based milkAlmond, oat, soyIf no dairy
- Pedialyte and oral rehydration solutionsFor sick daysWhen sick
- Sports drinksMostly unnecessaryRarely needed
- Zero sugar drinksDiet soda, stevia and friendsNot under 5
- Flavored milkMilk plus added sugarNot under 5
- Vitamin and flavored watersWater on the front, sugar on the backCheck the label
Skip
- Juice drinks and fruit punchPouches, boxes, fruit punchSkip
- SodaAbout 10 teaspoons a canSkip
- LemonadeAbout 7 teaspoons a glassSkip
- Sweet tea and iced teaSugar plus caffeineSkip
- Energy drinksCaffeine and stimulantsNever
- Toddler milkGrowing-up formulaNot needed
Don't see your drink?
Type the numbers from the label into the label checker and we'll turn them into teaspoons and flag sweeteners in the ingredients.
Verdicts come from the sources on our sources page. Where the guidelines don't name a drink, we say so and label our suggestion as ours.