What is the best drink for growing? A guide to optimal nutrition and hydration

Studies show that proper hydration is linked to improved brain function and healthy body weight in children. This makes parents wonder, what is the best drink for growing children to ensure they get the vital nutrients needed for healthy development? The answer is more complex than a single beverage, involving age-specific needs and the right balance of hydration and nutrition.

Quick Summary

Water and plain milk are fundamental for healthy childhood growth, providing essential hydration, calcium, and protein. Plant-based alternatives and nutrient-rich smoothies can also be beneficial, while sugary drinks should be limited due to negative health impacts.

Key Points

• Water is the #1 choice: It is essential for all bodily functions and should be the primary source of hydration for all ages.

• Plain milk is a nutritional powerhouse: A great source of calcium, protein, and vitamin D for strong bones and muscles.

• Fortified soy milk is a top alternative: For those with dairy issues, fortified soy milk offers a similar nutrient profile to cow's milk.

• Avoid sugary beverages: Sodas, fruit drinks, and flavored milks are high in added sugar, contributing to poor health outcomes like weight gain and tooth decay.

• Choose fortified versions of alternatives: When selecting plant-based milks, ensure they are fortified with key nutrients like calcium and vitamin D to match dairy's benefits.

• Use homemade smoothies wisely: Blending fruits and vegetables is a great way to boost nutrients, but be mindful of natural sugar content.

• Promote healthy habits early: Introducing water and plain milk from a young age can help establish lifelong preferences for nutritious drinks.

Why the right drinks matter for growing bodies

During childhood and adolescence, bodies undergo rapid development, with major growth spurts requiring an abundance of specific nutrients. What a child drinks is just as important as what they eat, as fluids transport nutrients, regulate body temperature, and facilitate vital cellular functions. Poor fluid intake can lead to dehydration, impacting cognitive function, mood, and overall energy levels. By focusing on nutrient-dense, unsweetened beverages, parents can lay the groundwork for lifelong healthy habits.

The fundamental drinks for growth

Water: The hydration hero

Plain, clean water is undoubtedly the most essential drink for children and adolescents at every age. It is calorie-free, inexpensive, and vital for nearly all bodily processes. Children have higher water requirements relative to their body weight compared to adults, making constant access crucial for supporting their rapid metabolism and high activity levels. Insufficient water intake can lead to fatigue, poor concentration, and even stunted growth. To make it more appealing, you can infuse water with fresh fruit slices or herbs.

Milk: The powerhouse of nutrients

Cow's milk has long been associated with building strong bones, and for good reason. It is a rich source of calcium, protein, and vitamin D—all critical for bone and muscle development. The specific type of milk recommended changes with age:

• For toddlers (ages 1-2): Whole milk is typically recommended for its higher fat content, which is important for brain development during this period.
• For older children (ages 2 and up): Health authorities often advise transitioning to low-fat (1%) or non-fat (skim) milk to reduce saturated fat and calorie intake.

What about milk alternatives?

For children with a milk allergy, lactose intolerance, or dietary preferences, fortified plant-based milk alternatives can serve as a substitute. However, it is essential to choose carefully, as their nutritional profiles can vary significantly from cow's milk. Fortified soy milk is often considered the most nutritionally comparable alternative, providing a good source of protein, calcium, and vitamin D. Other options like oat milk, almond milk, and pea milk can be useful but may require other dietary adjustments to ensure adequate protein and fat intake.

Smart additions for a nutritional boost

Nutrient-packed smoothies

Smoothies are an excellent way to incorporate a variety of nutrients into a single drink, especially for picky eaters. A healthy smoothie can be a blend of fruits, vegetables, yogurt or milk, and a source of healthy fats like avocado or seeds. Combining ingredients like spinach, kale, Greek yogurt, and berries can provide calcium, vitamin K, protein, and antioxidants crucial for growth. The key is to make them at home to control sugar content.

Nutritional supplement drinks

For children with specific nutritional needs or poor appetites, a pediatrician or registered dietitian may recommend nutritional supplements, such as PediaSure or other fortified drinks. These products are designed to provide a complete, balanced source of vitamins, minerals, protein, and calories to support healthy growth and weight gain. These are typically a targeted intervention rather than a daily staple for all children.

The comparison: Water, milk, and alternatives

Drink Type	Benefits for Growth	Key Nutrients	Drawbacks/Considerations
Water	Essential hydration, helps nutrient absorption, regulates body temp	N/A	None, as long as it is clean and accessible.
Plain Milk	Excellent source of calcium, protein, and vitamin D for strong bones and muscles	Calcium, Protein, Vitamin D, Potassium	Can cause issues for those with allergies or lactose intolerance. Excess intake can displace other foods.
Fortified Soy Milk	Provides a complete protein and is fortified with calcium and vitamin D	Protein, Calcium, Vitamin D	May contain added sugars; cross-reactivity with milk allergy possible.
Homemade Smoothies	Customizable with fruits, vegetables, and yogurt to boost intake of vitamins, minerals, and protein	Varies, can include fiber, probiotics, antioxidants	Sugar content can be high if too much fruit or sweetener is added.
Oat Milk	Generally high in fiber, can be fortified with calcium and other nutrients	Fiber, can be fortified with Calcium and B vitamins	Naturally low in protein and calcium; can be high in carbohydrates.
Coconut Water	Natural source of electrolytes, good for rehydration after exercise	Potassium, Magnesium, Vitamin C	Contains natural sugars and calories; check labels for added sugar.
Sugary Drinks (Sodas, Fruit Drinks)	None	Few, if any	High in added sugar, contributes to weight gain, tooth decay, and poor nutrient intake.

Drinks to avoid or strictly limit

• Sugary drinks: Soft drinks, fruit juice cocktails, and other sweetened beverages contain empty calories that contribute to weight gain and poor nutrient intake. They can also cause dental erosion and decay.
• Excessive fruit juice: While 100% fruit juice contains some vitamins, it lacks fiber and concentrates natural sugars. Most experts recommend limiting daily intake to a small amount or swapping it for whole fruit.
• Energy drinks: Not only are these loaded with sugar, but they also contain high amounts of caffeine and other stimulants that are not suitable for children and adolescents.
• Flavored milk: Pre-packaged flavored milk often has significant added sugar, so it should be treated as an occasional treat rather than a daily beverage.

Encouraging healthy drinking habits

1. Lead by example: Parents who drink water and plain milk regularly set a powerful example for their children.
2. Make it fun: Use fun cups, colored ice cubes, or fruit infusions to make water more exciting.
3. Keep it accessible: Place a pitcher of water or reusable water bottles where children can easily reach them throughout the day.
4. Offer water first: When a child asks for a drink, always offer water as the first option.
5. Educate them: Explain why certain drinks are healthier and how they help their bodies grow strong.

Conclusion: A simple answer for a crucial question

When it comes to the question of what is the best drink for growing, the answer is refreshingly simple: plain water and unsweetened milk. These two beverages provide the essential hydration and nutrients most kids need for optimal growth and development. While other healthy options like fortified soy milk and homemade smoothies can supplement a diet, limiting sugary drinks is paramount. Ultimately, fostering a preference for simple, nutritious drinks from a young age is one of the most effective ways to support a child's health throughout their formative years and beyond. For more detailed, personalized advice, consult a pediatrician or a registered dietitian.

Frequently Asked Questions

What kind of milk should my child drink?

For toddlers ages 1-2, whole milk is recommended for brain development. For children over 2, low-fat (1%) or non-fat (skim) milk is generally advised to limit saturated fat intake.

Is 100% fruit juice healthy for my child?

While it contains vitamins, 100% fruit juice lacks the fiber of whole fruit and is high in natural sugars. It should be strictly limited to a small amount per day, with whole fruit being the preferred choice.

Can I give my child a nutritional supplement drink like PediaSure?

Nutritional supplements can be helpful for picky eaters or those with inadequate growth, but they should only be used after consulting a pediatrician or registered dietitian.

What is the best alternative to milk for children with lactose intolerance?

Fortified soy milk is considered the most nutritionally similar alternative to cow's milk. Other fortified plant-based milks like oat or pea milk are also options, but may be lower in protein.

Are homemade smoothies good for growth?

Yes, homemade smoothies can be excellent for growth as they can be packed with fruits, vegetables, and other nutrient-dense ingredients. Use unsweetened milk or yogurt as a base and avoid adding excess sugar.

How much water does my child need each day?

A child's water needs vary based on age, activity level, and climate. As a general guideline, a child needs roughly a cup of water for each year of age, up to about 8 cups per day for older children.

Should my child drink sports drinks?

For most children, sports drinks are unnecessary. Water is sufficient for routine physical activity. Sports drinks are high in sugar and calories, and should only be considered for prolonged, vigorous activity in high temperatures.