What should kids drink?
Two drinks do almost all the work. Everything else is a question of how much and how often.
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.
Quick answer
Water and plain milk. Pediatric experts call these the healthy drinks for kids. Small amounts of 100% juice are allowed after age 1. Sugary drinks, flavored milk, caffeine and diet drinks aren't recommended for young kids.1
Drinks to say yes to
Water
The everyday drink at every age after 6 months. Tap water is fine in most of the U.S., and fluoridated tap water helps protect teeth. Plain sparkling water counts too.
Plain milk
Whole milk from 12 to 24 months, then skim or 1% from age 2. Milk brings protein, calcium and vitamin D. More isn't better: too much milk can crowd out food. See the amounts by age.
Drinks to keep small
100% fruit juice
Not for babies under 12 months. After that, no more than 4 oz a day for ages 1 to 3 and 4 to 6 oz for ages 4 to 5. Whole fruit is better, because it has fiber and fills kids up. The new Dietary Guidelines say juice should be limited or diluted with water at any age.2
Drinks to skip
For children under 5, the expert consensus says these aren't recommended:1
| Drink | Why |
|---|---|
| Soda, fruit drinks, sweet tea | Added sugar with nothing kids need. A leading source of added sugar in American diets.7 |
| Sports drinks | Made for adults sweating through long, hard exercise. Most kids don't need them.5 |
| Energy drinks, coffee, caffeinated tea | Caffeine isn't recommended for kids. Energy drinks are never appropriate for children.5 |
| Flavored milk | Chocolate and strawberry milk add sugar to an otherwise good drink. |
| Toddler milk and toddler formula | Marketed for ages 9 to 36 months, but not needed. Plain whole milk plus food does the job. |
| Plant milks (almond, rice, oat, coconut) | Usually much lower in protein. Use only for a medical or diet reason, after talking with your pediatrician or a dietitian. Fortified soy milk is the closest match to cow's milk. |
| Diet and "zero" drinks with low-calorie sweeteners | Not recommended under age 5. That includes stevia and monk fruit, not just artificial sweeteners. See sugar free drinks. |
For kids 6 and up
The same rules still hold. Water first, plain milk with meals, and very little added sugar. The 2025 to 2030 Dietary Guidelines say no amount of added sugar is recommended through age 10, and they tell everyone to avoid sugar-sweetened drinks like soda, fruit drinks and energy drinks.2 The American Heart Association sets a ceiling of less than 25 grams of added sugar a day for kids 2 to 18, about 6 teaspoons, for all food and drinks combined.4
A better-drink ladder
If your kid lives on soda or juice drinks, going straight to plain water can feel like a fight. Moving up one step at a time still counts.
- 1
Plain water or plain milk. The goal for every day.
- 2
Water with real fruit, cucumber or mint. Flavor without added sugar or sweeteners.
- 3
Unsweetened sparkling water. The fizz a soda drinker misses, with nothing added.
- 4
Sometimes drinks: a small 100% juice, or a zero-sugar flavored drink for kids 5 and up. Juice brings natural sugar, so keep portions small. Zero-sugar drinks skip the sugar but still taste sweet. Both are a bridge, not a replacement for water.
- 5
Soda, fruit drinks, sweet tea, sports and energy drinks. The step to climb away from.
Common questions
What's the healthiest drink for kids?
Plain water. After age 1, plain milk is the other healthy everyday drink.
Is 100% juice healthy for kids?
In small amounts after age 1, it's fine, but whole fruit is better. Keep it to 4 oz a day for toddlers and 4 to 6 oz for ages 4 to 5, and never for babies under 12 months.
When can kids switch from whole milk?
Most kids switch from whole milk to skim or 1% at age 2. Ask your pediatrician if your child has growth or weight concerns.