Dear Melissa,
I hear a lot of debate amongst my mama friends about kids drinking milk, 100% juice or water. They all seem to have opinions as to what is best. What are your thoughts?
Only Water and Milk. Some of each every day. Wow! That was easy! Now, off to read a book on the patio! Oh, wait, my editor probably would not appreciate a blog that is only 9 words long. So, let’s visit the literature. First according to the Nemours Children’s Health Foundation (Kidshealth.org), the current beverage recommendations for milk for children are as follows:
- Kids ages 2 to 3 should drink 2 cups (480 milliliters) every day.
- Kids 4 through 8 should have 2½ cups (600 milliliters) per day.
- Kids 9 and older should have 3 cups (720 milliliters) per day.
In addition the American Academy of Pediatrics states that boys and girls aged 9-18 years old should be drinking the equivalent of 4 ½ glasses per milk (or servings of milk products) per day, but that little more than half of teens report drinking milk daily. And this, at such a crucial time when calcium is imperative for building strength for growing bones.
When kids drink too much juice, juice drinks, sports drinks, and soda, these beverages can crowd out the milk they need. Sugary drinks also can pile on the calories which contribute to weight gain.
As for water, the Academy of Nutrition and Dietetics reports that the daily amount of water that a child or teen needs will depend on factors such as age, weight and gender. Other factors such as air temperature, humidity, a person’s activity level and his or her overall health affect daily water requirements, too. So, what are some rough estimates on how much water your kiddo needs?
- Kids ages 4-8 years need approximately 6-7 cups per day
- Kids ages 9-13 years need 7-8 cups per day
- Kids ages 14-18 years need 8-11 total cups of water per day.
This may seem like a lot, but keep in mind the numbers listed above are for total water, which includes tap water, water from other beverages, and water from solid foods such as fruits and vegetables.
The Academy of Nutrition and Dietetics also stresses the importance of children (and adults!) keeping hydrated during physical activity. Pay close attention to your child to make sure that he drinks plenty of water before, during, and after physical activity, especially during hot weather. The goal is to drink ½ to 2 cups of water every 15-20 minutes while exercising. Furthermore, the American Academy of Pediatrics states that water (not sports drinks) should be the primary method of hydration for children.
So, if both milk and water are good, then when should you give your child which? Does it matter? Actually it does matter! In my work with many “picky eaters” as well as attending many advanced courses on this subject; milk or other caloric beverages between meals often sabotages a child’s hunger drive for good, healthy foods and leads to negative eating habits. Milk should be given in the appropriate amounts listed, but only at scheduled meal and snack times, and not constantly in the sippy cup between meals. Only water should be allowed between meals. Save the milk (and the occasional juice) for meal times. In addition, Dr. Karen Green, DDS, also stresses the importance of only drinking water between meals to help reduce the incidence of cavities.
Other important beverage facts from the American Academy of Pediatrics:
- Soft drink consumption is associated with negative behaviors in 5 year old children.
- Sports drinks and sodas contain extra calories that children don’t need and could contribute to obesity and tooth decay.
- Fruit juice offers NO nutritional value over whole fruits and children 1-6 years old should be limited to 4-6 ounces of juice per day.
- Fruit juice (even 100% juice!) should not be given to children under 6 months of age unless directed by the pediatrician.
- Children (and adults) who drink water containing fluoride are less likely to get cavities. (American Dental Association).
- Avoid drinking caffeinated beverages (sodas, iced tea) for hydration. Caffeineis a diuretic, meaning the child might have to urinate more, causing him to lose more fluid and become dehydrated even more quickly.
Resources
This was a research heavy blog! If you want the full scoop, please check out these resources/articles below.
Healthy Drinks for Kids, American Academy of Pediatrics (accessed August 2015)
Snacks, Sweetened Beverages, Added Sugars and Schools, (Feb 23, 2015)
Soft Drinks Consumption Is Associated with Behavior Problems in 5-Year-Olds, Journal of Pediatrics (2013)
Kids Should Not Consume Energy Drinks, and Rarely Need Sports Drinks, American Academy of Pediatrics (accessed August 2015)
Where We Stand on Fruit Juice, American Academy of Pediatrics (accessed August 2015)
Flouride Supplements, American Dental Association (accessed August 2015)
Calcium: The Teen Bone Builder, American Academy of Pediatrics (accessed August 2015)
How to Hydrate your Active Child, WebMD (accessed August 2015)
Water: How much do kids need?, Academy of Nutrition and Dietetics (accessed August 2015)
Do you have a question you would like me to address? Please don’t hesitate to share: www.share@childrenstherapyteam.com