Ages 5-18 Beverage Recommendations _ Healthy Eating Research

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Healthy
Eating
Research
Research shows that what children and teens drink has a big impact on their health – both now and
for years to come. With so many different beverages available, making healthy decisions can be
confusing and complicated. Experts convened by Healthy Eating Research from the Academy of
Nutrition and Dietetics, the American Academy of Pediatric Dentistry, the American Academy of
Pediatrics, and the American Heart Association have developed evidence-based recommendations
to guide healthier drink choices for kids ages 5 to 18. The recommendations address questions and
concerns about sugar, caffeine, and other ingredients to promote better overall nutrition and health.
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Ages 5-18 Beverage Recommendations
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See a snapshot of the healthy drink recommendations for kids ages
5-18.
Learn more about sugars in drinks and how quickly they add up!
Learn more about the caffeine content in different drinks.
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https://healthyeatingresearch.org/wp-content/uploads/2025/01/Infographic_-Added-Sugars.pdf
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https://healthyeatingresearch.org/wp-content/uploads/2025/01/Infographic_-Caffeine.pdf
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Healthy Drink Recommendations
Click a tab to learn how to stay healthy with the right drinks, in the right amounts, from ages 5 to 18.
What to Drink What to Limit
What to Avoid
Total Hydration Needs: Individual fluid needs vary based on age, sex,
weight, physical activity, and other factors like climate; however, on
average kids need to drink the following amounts per day to avoid
dehydration:
• 5-8 year olds need to drink about 40 fluid ounces per day
• 9-13 year olds need to drink about 54-61 fluid ounces per day
• 14-18 year olds need to drink about 61-88 fluid ounces per day
• Water
• All of your child’s hydration needs can be met by drinking
water. Unsweetened, unflavored, and fluoridated water is
best. The recommended water amounts are:
• 40 fl oz per day for 5-8 year olds 
• 61 fl oz per day for 9-13 year olds 
• 88 fl oz per day for 14-18 year olds 
• The amount of water each child needs varies day-to-day based on how active they are, the weather, and how much fluid they get from
other beverages like milk. For example, if your 8-year-old drinks the maximum recommended amounts of milk and juice, then they would
only need to consume 16 fl oz of water to meet their hydration needs. Check out the tool below to see how kids can meet their hydration
needs with beverages.
• Plain Milk
• Unsweetened, plain, pasteurized milk is also recommended for kids ages 5-18. If your child drinks milk, they can drink less water to meet
their hydration needs. However, if your child meets some of their dairy needs through yogurt and cheese, and drinks less milk, they would
need to increase the amount of water they drink each day. The recommended milk amounts are:
• Up to 20 fl oz per day for 5-8 year olds
• Up to 24 fl oz per day for 9-13 year olds
• Up to 24 fl oz per day for 14-18 year olds
• Milk is primarily recommended because it is a good source of nutrients that kids are often lacking (protein, calcium, potassium, vitamin D). If
your child does not drink milk they can also get these nutrients by eating dairy foods such as yogurt and cheese.
SEE A SNAPSHOT OF THE HEALTHY DRINK RECOMMENDATIONS FOR KIDS AGES 5-18. ›
RECOMMENDATIONS – SPANISH › RECOMMENDATIONS – VIETNAMESE › RECOMMENDATIONS – TAGALOG ›
TAKING CARE OF LITTLE ONES? CHECK OUT OUR HEALTHY DRINKS GUIDELINES FOR 0-5 YEAR OLDS ›
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How can kids meet their daily fluid needs?
A child’s daily fluid needs will vary based on age, sex, weight, physical activity, and other factors like climate. All
of a child’s hydration needs can be met by drinking water. Unsweetened (plain) pasteurized milk is also
recommended for kids ages 5-18. If a child drinks milk, they can drink less water to meet their hydration needs.
100% juice is not needed in the diet, although it can be part of a healthy diet. Consumption should be limited.
Use this tool to see how kids of different ages might meet their total hydration needs from beverages:
TOTAL:
40 fl oz
Select Child Age:
AGES 5-8 AGES 9-13 AGES 14-18
0 fl oz
40 fl oz Water
0 fl oz
20 fl oz Milk
0 fl oz
6 fl oz 100%
Juice
Learn more about different kinds of drinks
Understand more about healthy beverage choices
Water Milk
40
0
0
Juice Sweet Drinks
Caffeine
Water
• Water is essential for life and recommended as the first-choice
beverage option for all children and adolescents. Plain,
unsweetened, unflavored, fluoridated water is recommended.
• Water is a healthy, low-cost, and zero-calorie beverage option.
Drinking water is associated with a number of health benefits
including preventing obesity, reducing cavities, supporting proper
hydration, and improving cognitive function.
• The amount of water each person needs varies day-to-day based
on how active they are, the weather, or the amount of fluids they
get from other beverages like milk.
• Fluoridated water is preferred given its substantial oral health
benefits. If your community does not have access to fluoridated
water, plain water is still the best option to meet daily hydration
needs.
Carbonated Water
• Plain carbonated water (also called sparkling water or seltzer) may be ok in limited quantities. Plain carbonated water is generally a little more
acidic than regular water. Drinking too many acidic beverages can be bad for children’s teeth.
Flavored Water
• Flavored water, with or without carbonation, is not recommended due to its lower pH, which has negative impacts on oral health. Some flavored
waters also include artificial sweeteners, which are not recommended for children and adolescents.
• Try infusing plain water with fruit or vegetable slices and/or herbs for a refreshing and flavorful drink without any added sugars.
Access the Full Report
Dig into the research behind these beverage recommendations for children ages 5-18.
READ THE REPORT ›
Find Resources for Health Professionals
https://healthyeatingresearch.org/research/healthy-beverage-consumption-in-school-age-children-and-adolescents-recommendations-from-key-national-health-and-nutrition-organizations/
Health care providers are trusted, go-to
sources of information for parents and
caregivers. Find tools and resources to help
you support families and keep your
community up-to-date on the latest
recommendations for healthy beverages
for children ages 5-18.
ACCESS THE TOOLKIT ›
Ages 2-8 Feeding Recommendations
Childhood is a critical period for the
development of eating behaviors that last into
adulthood. Learn how to create healthyeating
habits for 2-8 years old.
SEE THE RECOMMENDATIONS ›
Ages 0-5 Beverage Recommendations
Visit HealthyDrinksHealthyKids.org to learn
more about beverage recommendations for
0-5 year-olds and to access additional
resources. Learn More at Healthy Drinks
Healthy Kids
SEE THE RECOMMENDATIONS ›
Ages 0-2 Feeding Recommendations
Getting your child off to a healthy start sets
them up for a healthy life. Click an age to learn
what and how to feed your baby, from birth to
24 months.
SEE THE RECOMMENDATIONS ›
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