Healthy Drinks for Kids: Making Smart Choices for Growth
Last updated: January 2026
Quick Answer
What are the healthiest drinks for my child? WATER is always the best choice, followed by milk, fresh buttermilk, and homemade fruit drinks without added sugar.
Choosing the right drinks for your child is crucial for their health. While packaged fruit juices and health drinks are marketed heavily, they're often loaded with sugar and artificial ingredients. The good news? The healthiest drinks are often the simplest and most traditional - water, doodh (milk), nariyal pani (coconut water), and homemade nimbu pani. These keep your child hydrated, support digestion, and prevent kabz (constipation).
Drink Guidelines by Age
Watch: Breast Milk vs. Formula: Why Breast Milk is Best for Your Baby! #breastfeedingbenefits #babyhealth
Age-Wise Recommendations:
Age
Best Drinks
Avoid
0-6 months
Breast milk/formula ONLY
Water, juice, milk
6-12 months
Breast milk + sips of water
Cow's milk, juice
1-2 years
Water, whole milk (2 cups)
Juice, sugary drinks
2-5 years
Water, milk, limited juice
Soda, packaged drinks
5+ years
Water, milk, coconut water
Excessive caffeine
Best Healthy Drinks for Children
1. Water (Paani) - THE BEST!
Should be primary drink for all ages
Essential for body functions
Prevents dehydration and kabz
No calories, no sugar
Daily Water Needs:
Age
Amount
1-3 years
4-5 glasses
4-8 years
5-6 glasses
8+ years
6-8 glasses
2. Milk (Doodh)
Calcium, protein, vitamin D
Essential for bone growth
2 cups daily is ideal
Too much can cause kabz and iron deficiency
3. Buttermilk (Chaas/Mattha)
Probiotics for gut health
Light and hydrating
Helps with digestion
Great for summer
4. Coconut Water (Nariyal Pani)
Natural electrolytes
Great after play or sports
Helps with loose motion recovery
Low in sugar
5. Fresh Lime Water (Nimbu Pani)
Vitamin C boost
Refreshing and hydrating
Add minimal sugar or salt
Great for summers
6. Homemade Lassi
Probiotic benefits
Calcium and protein
Sweet or salty both good
Better than store-bought
Traditional Indian Health Drinks
Haldi Doodh (Golden Milk)
Benefits: Immunity boost, anti-inflammatory
When: During season change, mild cold
How: Warm milk + pinch turmeric + honey
Ajwain Paani
Benefits: Digestion, gas relief, pet dard
When: After heavy meal, stomach upset
How: Boil ajwain in water, cool, strain
Jal Jeera
Benefits: Cooling, digestive aid
When: Summer, after meals
How: Cumin, mint, black salt in water
Aam Panna
Benefits: Prevents heat stroke, cooling
When: Peak summer
How: Raw mango pulp + sugar + spices
Sattu Sharbat
Benefits: Energy, cooling, protein
When: Summer, for active children
How: Roasted gram flour + water + salt/sugar
Drinks to Avoid or Limit
Avoid Completely:
Carbonated drinks (Coca-Cola, Pepsi, etc.)
Energy drinks
Packaged fruit drinks (Frooti, Slice, etc.)
Sports drinks for young children
Limit Heavily:
Drink
Problem
Limit
Packaged juice
High sugar
Occasional treat
Flavored milk
Added sugar
Once/week
Health drinks (Bournvita, Horlicks)
Added sugar
Occasional
Tea/Coffee
Caffeine
Avoid under 12
Why Avoid Packaged Drinks?
High sugar - Leads to obesity, dental problems
Empty calories - No real nutrition
Artificial ingredients - Colors, preservatives
Kills appetite - Child refuses food
Can cause loose motion - Too much sugar
Drinks and Digestion
For Good Digestion:
Water first thing in morning (warm for older kids)
Buttermilk after meals
Coconut water when active
Avoid cold drinks with meals
For Kabz (Constipation):
Increase water intake
Warm water with honey (1+ year)
Prune juice (diluted)
Papaya smoothie
For Loose Motion:
ORS is BEST
Coconut water
Rice water (kanji)
Avoid fruit juices
For Gas/Bloating:
Ajwain water
Jeera water
Saunf water
Pudina (mint) water
How to Make Healthy Drinks Fun
Fruit-Infused Water:
Add orange slices, cucumber, mint
Let soak in water overnight
Naturally flavored, no sugar
Homemade Shikanji:
Fresh lime + water + salt + sugar
Much healthier than packaged drinks
Can add mint, cumin
Smoothies:
Blend fruits with milk/curd
Add dry fruits for nutrition
No added sugar needed
Fun Presentation:
Colorful straws
Special cups
Ice cube shapes
When to See a Doctor
Consult pediatrician if:
Child refuses to drink anything
Signs of dehydration (dry lips, less urination)
Child only wants sugary drinks, refuses water
Persistent stomach upset with certain drinks
Suspected allergy to milk or drinks
Expert Insight: Dr. Sumitra explains: 'Every baby's poop schedule is different. Some go 7 times a day, some once a week - both can be normal.'
FAQs
Q: Is Bournvita/Horlicks good for my child?
A: These "health drinks" contain significant added sugar. If your child eats well and drinks plain milk, they're not necessary. If you use them, choose the low-sugar versions and don't exceed recommended amounts.
Q: Can I give packaged juice like Real or Tropicana?
A: Even "100% juice" has high sugar without fiber. Fresh fruit is always better. If giving juice, dilute 50-50 with water and limit to small amounts (4 oz) occasionally.
Q: My child refuses plain water - what should I do?
A: Try fruit-infused water, or add a small splash of fresh juice. Make water more appealing with fun bottles or straws. Offer water frequently, especially during and after play.
Q: Can nariyal pani be given during loose motion?
A: Yes! Coconut water is excellent during loose motion as it replaces lost electrolytes. Give in addition to ORS, not instead of it.
Q: Is chaas/buttermilk safe for babies?
A: Homemade buttermilk can be introduced after 8-10 months in small amounts. It's probiotic-rich and easier to digest than milk. Don't add too much salt.
Q: How do I know if my child is drinking enough water?
A: Check urine color - should be light yellow. Dark urine means not enough water. Also check for dry lips and less frequent urination.
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This article was reviewed by a pediatrician. For personalized advice about drinks for your child, consult with Babynama's pediatric experts on WhatsApp.
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