11 Healthy Drinks For Kids (Besides Water)

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Water is the best source of hydration for people across ages. However, you need something more than water to keep your children nourished and hydrated. So, we bring you a list of healthy drinks for kids that will keep your child optimally hydrated. Besides, these drinks provide them with essential nutrients that will help them stay energized and active. So, explore the different nutritious drinks to try out.

What Are Healthy Drinks For Kids?

Any drink that is beneficial to the body, in terms of mineral and nutrient fulfillment, is a healthy drink.

While water is one of the most healthful drinks, as it keeps the body hydrated, it does not contain enough minerals and nutrients required by the body. These mineral and nutrient requirements should be obtained from other sources such as milk, fruit juices, and some kid-friendly superfood elixirs.

Milk is the healthiest drink for children unless they are lactose intolerant (1). If a child can’t consume animal milk, they can relish lactose-free milk options, such as nut milk or calcium-fortified soy drinks. They may also consume lactose-free yogurt drinks and homemade protein shakes.

Quick fact

Avoid giving chocolate milk to children since it may contain added sugars and excess calories can cause overweight and obesity (18).

Nutritional drinks also fall in this category. They are one of the best health drinks for kids and are safe to consume. As they come in several flavors and taste delicious, kids usually like to have them. However, do make a note of the ingredients before selecting a drink.

Fresh fruit and vegetable juices are healthy for children as they are a natural source of nutrients (2). You can make them delicious by mixing natural sweeteners such as dates syrup instead of white sugar.

This chart shows the calories and sugar in different beverages. If your child needs to gain weight, you may choose the high-calorie ones, and vice versa.

How To Make A Healthy Drink For Kids

Health drinks require milk or water to be at a certain temperature and come with pre-added sugars, which are not in excessive amounts.

Milk and fruit or vegetable-based drinks such as milkshakes, juices, or green smoothies, which can be made at home, are a healthy alternative to soda and soft drinks (which are harmful to kids).

They can be made with a blend of various ingredients and given different tastes such as tangy, sweet, little spicy, etc. These are a hit with kids, who want a break from mundane milk.

Nutritional Drinks for Kids

Nutritional drinks are a rich source of proteins, carbohydrates and fats. They are especially good for kids who may have eating disorders or are underweight. While having them with milk or water is good, they should not be made a permanent substitute of food. Formula nutritional drinks should be avoided for kids and could be given to older teenagers.

Point to consider

Avoid sugary, caffeinated, artificially sweetened drinks and 100% juices for children as they can lead to dental cavities, weight gain, diabetes, and heart disease if consumed in excess quantities (19).

1. Formula

These are disorder specific, which means they may be given to kids with acute appetite or food disorders or to cancer patients. As far as possible do not include these in everyday diet unless the doctor insists.

2. Shakes

These nutritional drinks such as Protinex or Nutrilite can be used every day as they are a staple supplement of proteins and essential nutrients.

One glass a day with milk or water helps in meeting the daily requirements of nutrients for your kid. These drinks can also be clubbed with different fruits, seeds, and nuts to make healthy nut and fruit smoothies.

3. Electrolytes

Electrolytes contain ions which are important for the transmission of nerve impulses in the body (4). They help in maintaining muscle contractions for easy movement. There are seven main electrolytes in the human body:

1. Sodium (Na+)
2. Calcium (Ca++)
3. Potassium (K+)
4. Chloride (Cl-)
5. Magnesium (Mg++)
6. Bicarbonate (HCO3-)
7. Phosphate (HPO4–)

One need not have to worry about electrolyte balance in the body, as regular meals help maintain that but they could sometimes be required for kids. Children get dehydrated faster than adults due to physical activity and sweating. Sweat results in the loss of electrolytes from the body and could result in a dizzy feeling.

Electrolyte drinks are useful when your child is suffering from diarrhea or loose motions, which result in severe loss of ions from the body. ORS (oral rehydration solutions) or electrolyte water helps in balancing out the lost ions by replenishing them in the body (5).

There are several electrolytes available in the market but consuming a mix of common salt (or table salt) with sugar in water is the best. Avoid manufactured electrolytes as they could dump excessive ions in the body causing problems like hypernatremia (a high amount of sodium in the blood), hyperkalemia (a high amount of potassium in the blood), etc.

Pediatricians advise parents not to give their children electrolytes other than fruit-based ones, made at home.

Homemade Electrolyte Drinks

There is not much that you have to do here. Just add in all the ingredients and blend! It is a real quick process with loads of good stuff.

1. Tangy Electrolyte Drink

You Will Need:

• 1/2 cup fresh orange juice
• 1/4 cup fresh lemon juice
• 2 cups of water (filtered or purified) or raw coconut water
• 2 tbsp raw honey or maple syrup
• 1/8 tsp table salts

How To:

1. Mix all the ingredients well.
2. Store in a glass jar, though drinking it immediately is better.

Why Choose It?

Lemons are not just easily available, but also contain potassium, calcium, and magnesium, which are the most basic electrolyte requirements of a human body. A lemon and orange drink will also prevent kids from heat strokes in summers and keep them well hydrated.

Image: IStock

2. Cool Coconut Drink

You Will Need:

• 3 cups of coconut water
• 1 cup water (the amount of water would depend on how strong you want the drink to be)
• 1/2 cup freshly squeezed lime juice
• 1/4 teaspoon salt
• 2tbsp raw honey

How To:

1. Mix all the above ingredients well.
2. Serve chilled.

Why Choose It?

Coconut water is a good source of vitamin C, riboflavinⁱAnother name for vitamin B2 found in food and dietary supplements. , and calcium. It also contains dietary fiber, magnesium, potassium, and manganese (6). Coconut water for kids can be a refreshing summer and kid party drink, which is energizing at the same time. The only downside is that it is high in calories.

Image: IStock

3. Strawberry Coconut Mix

You Will Need:

• 3 cups of coconut water
• 1 cup of strawberries
• 1 cup of fresh water
• 1 cup of ice
• 1/8 teaspoon of sea salt
• 2 tablespoons natural sugar or honey, to taste

How to

1. Put all the above ingredients in a blender and blend well.
2. You can serve it with or without ice.

Why Choose It?

Strawberries are a source of vitamin C, manganese, folate (B9), and potassium. This is not just an ordinary electrolyte drink (7). It is also a Halloween, Christmas, or any other occasion and theme party drink for kids.

Image: Shutterstock

Fruit And Vegetable Drinks

Fruits and vegetables provide a major chunk of dietary fibers, vitamins, and nutrients in the body and help in reducing the risks of some diseases and disorders. Obesity, heart diseases, blood pressures, and even a few cancers could be avoided with a good supply of fruits and vegetables in the daily diet. (8)

We list here a few tasty, easy. and healthy juice drinks for kids made from fruits and vegetables, for you.

4. The CPR Drink

The carrot, pear, and orange mix is one the healthiest drinks to have.

You Will Need:

• 1 big red or orange carrot
• 1 big pear
• 1 or 2 oranges
• 1 teaspoon honey
• A few mint leaves

How To:

1. Blend all the ingredients in a blender.
2. Add honey and a hint of mint leaves to garnish.

Why Choose It?

Carrot is one of the best anti-oxidants, which means that it will flush harmful oxygen from the body. It is also rich in fiber and beta-carotene. Pears keep cholesterol levels down and are rich in vitamins C, K, B2, B3, and B6. Oranges are a rich source of vitamin C and are high in electrolytes.

Image: Shutterstock

5. Melon Berry Squash

This pretty glass of creamish red will boost your kid with energy.

You Will Need:

• About three cups of cut watermelon
• 1 cup of strawberries or raspberries
• 1 teaspoon lemon
• 1 tablespoon honey

How To:

1. Add all the ingredients in a blender and blend well.
2. Serve chilled.

Why Choose It?

Raspberries contain strong antioxidantsⁱCompounds that prevent cell damage caused by free radicals. such as vitamin C, quercetinⁱA plant flavonoid that gives fruits, flowers, and vegetables their color. , and gallic acidⁱAn acid found in tea leaves, oak bark, sumac, and others. . These help in fighting against cancer, heart and circulatory diseases, and age-related decline. Watermelons, though mostly watery, are packed with vitamins A, B6, and C, lycopene (a naturally occurring chemical which prevents heart disorders), antioxidants, and amino acids.

6. Green Magic

Most kids hate greens, but here is something that will make your child want more of this.

You Will Need:

• A few leaves of spinach and kale
• 1 cup of strawberries
• 1/2 tablespoon lemon
• 1-1/2tbsp honey
• Mint leaves to garnish

How To:

1. Juice the greens and strawberries together.
2. Add some ginger and blend again.
3. Add honey and garnish with mint leaves.

Why Choose It?

Besides being a nutrient blast, kale is low in calories, high in fiber and zero in fat (9). It is the perfect energy booster for your kid.

Image: IStock

7. Green Orange Punch

This drink is full of healthy stuff and less green in color to prevent your kid from fussing around.

You Will Need:

• 1 cup of kale
• 1 cup of collard greensⁱThe cruciferous vegetables such as turnips, cabbage, and other green leafy vegetables.
• 1/4 cucumber
• 1 medium sized carrot
• 1 tomato
• 1/2tbsp lemon juice
• 1/2 cup of blueberries
• 2tbsp of honey

How To:

1. Mix all the ingredients in a blender and blend well.
2. Serve without ice.

Why Choose It?

One cup of collard greens contains 63 calories, five grams of protein, one gram of fat, and 11 grams of carbohydrates. Blueberries lower the amount of cholesterol in the body. This drink enhances energy while taking care of the heart. What’s best? You can freeze it in ice cream molds to serve your child delectable and healthy homemade popsicles.

Image: IStock

8. Watermelon lemonade

Image: Shutterstock

This cooling drink provides a splash of color to your child’s regular lemonade.

You Will Need:

• 3 cups of watermelon cubes
• Freshly squeezed juice of two lemons
• 3tbsp honey
• ½tsp salt
• 3 cups of cold water

How To:

• Take watermelon cubes in a blender and make a smooth puree
• Strain the puree through a coarse mesh to extract juice while retaining some pulp
• Add lemon juice, salt, honey, and water
• Serve it fresh

Why Choose It?

Lemons are a storehouse of vitamin C, while each cup of watermelon provides 864IU vitamin A, 12mg vitamin C, 460mcg beta carotene, 170mg potassium, and 10.64mg calcium. This makes the drink packed with antioxidants while being immensely hydrating (10) (11) (12). Your child is sure to love the tangy-sweet taste combination.

Herbal Teas

Though ordinary teas could contain a high amount of caffeine, herbal teas help in detoxifying the body. However, do not give these herbal drinks to children every day. Reserve them for the days when they have a digestion problem or a cold / throat infection Instead, give your child infused water prepared by steeping fruits and refreshing herbs, such as mint in water.

Though these drinks are named tea, they do not contain tea.

Be watchful

Give only herbal teas with known ingredients to children. Avoid herbal teas with hidden ingredients since there is a possibility of adverse effects (20).

9. Ginger Tea:

You Will Need:

• A small piece (size of a marble) of ginger
• 2tbsp of honey
• 1/2tbsp of lime juice
• 2 cups of water

How To:

1. Crush or mince the ginger.
2. Add it to water and boil for 10 to 15 minutes.
3. Add the honey and lemon juice in it.

Why Choose It?

Ginger is very effective against digestive issues, protects liver, and provides relief from a cough and cold (13). Ginger also fights perfectly against respiratory diseases like influenza, bronchitis, whooping cough, etc.

Image: Shutterstock

10. Lemon Balm Tea

You Will Need:

• A stalk of lemon balm leaves
• 1tbsp honey
• 1/2tsp lemon juice
• 2 cups of water

How To:

1. Boil water for 10 minutes and switch off the heat.
2. Put the leaves in the hot water and lid it for 10 to 12 minutes.
3. Now take off the leaves and add honey and lemon juice.

Why Choose It?

Lemon balm is very effective in preventing your kid from microbial infections, strengthening the nervous system, and fighting against cancer causing elements. It also provides relief from gastric issues (14).

Image: Shutterstock

11. Cardamom Tea

You Will Need:

• Cardamom seeds of at least four pods
• Water

How To:

1. Take out the seeds of at least four pods and pound them in a mortar pestle.
2. Add the pounded seeds in a pan of water and boil for 15 minutes.
3. Have it when lukewarm.

Why Choose It?

Cardamom provides relief from stomach ache and flatulenceⁱPassing of gas from the digestive system through the anus. , and respiratory and pulmonary diseases. It reduces phlegm.

Infographic: OTC Health Drinks For Kids

Several over-the-counter health beverages are being formulated to promote children’s overall development. These products are constantly modified for better results. However, before you use them, know about the nutrients a health drink should have.

Illustration: Momjunction Design Team

Illustration: Healthy Drinks For Kids (Besides Water)

Image: Stable Diffusion/MomJunction Design Team

This informative video discusses the best drinks to keep your child healthy! Discover which drinks are best for your child’s health and nutrition from an expert.

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Reviewer Expert Author Editor Fact Checker

Huda ShaikhM.Sc

Huda Shaikh did her graduation in Microbiology and post-graduation in Clinical Nutrition and Dietetics from SNDT University. Through her private practice, NutriBond, she has been advocating healthy diets for weight loss for the last seven years.

Read full bio of Huda Shaikh

• 
  Catherine RallRDN Catherine Rall is a registered dietitian with more than five years of experience in the nutrition industry. She holds a bachelor’s degree in health science and dietetics from the University of Rhode Island and a business management degree from The American College of Greece.
  
  Catherine Rall is a registered dietitian with more than five years of experience in the nutrition industry. She holds a bachelor’s degree in health science and dietetics from the University of Rhode Island and a business management degree from The American College of Greece.

Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

Read full bio of Swati Patwal

Rohit GarooBSc, MBA

Rohit Garoo is a writer-turned-editor with over 9 years of experience in content writing, editing, and content marketing. He did his bachelors in Science at St. Xavier's College, Hyderabad, and masters in Business Administration at Osmania University.

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Dr. Joyani DasM.Pharm, PhD

Dr. Joyani Das did her post-graduation from Birla Institute of Technology, Mesra and PhD in Pharmacology. Previously, she worked as an associate professor, faculty of Pharmacology, for two years. With her research background in preclinical studies and a zeal for scientific writing, she joined MomJunction as a health writer.

Read full bio of Dr. Joyani Das