How To Choose Health Drinks For Kids

Last updated: January 2026

Quick Answer

The best drinks for children are simple: water is number one, followed by plain milk (without added sugar or Bournvita), fresh coconut water (nariyal pani), homemade buttermilk (chaas), and fresh fruit juices in moderation. Avoid packaged fruit drinks, colas, energy drinks, and excessive “health drinks” with added sugar. For digestion and preventing kabz, water and buttermilk are your best friends. Most marketed “health drinks” are not as healthy as companies claim - homemade options are always better!

Quick Summary

Choosing the right drinks for your child can feel overwhelming with so many options in the market - Horlicks, Bournvita, Complan, packaged juices, and more. This guide helps you understand which drinks are truly healthy, which to avoid, and how to keep your child hydrated while supporting their growth, digestion, and immunity.

Why Drinks Matter for Children’s Health

The Role of Fluids in Your Child’s Body:

• Hydration - Children are more prone to dehydration than adults
• Digestion - Proper fluids prevent kabz (constipation) and keep potty soft
• Nutrient Transport - Helps vitamins and minerals reach all parts of body
• Temperature Regulation - Especially important in Indian summers
• Kidney Function - Flushes out waste products

How Much Should Your Child Drink?

Age	Daily Fluid Needs	Notes
0-6 months	Breast milk/formula only	No water needed
6-12 months	4-6 oz water + breast milk	Start small sips with meals
1-3 years	4-6 cups (800ml-1L)	Include milk, water
4-8 years	5-7 cups (1-1.4L)	Mostly water
9-13 years	7-10 cups (1.5-2L)	Active kids need more

Step-by-Step Guide: Choosing Healthy Drinks

Step 1: Make Water the Primary Drink

Why Water is Best:

• Zero calories, zero sugar

• Perfect for hydration

• Prevents kabz and keeps digestion smooth

• Cheapest and safest option Tips to Get Kids to Drink More Water:

• Use fun, colorful sippy cups or water bottles

• Add a slice of lemon, orange, or cucumber for flavor

• Keep water within reach - they’ll drink more if it’s visible

• Set reminders for water breaks

• Model good behavior - drink water yourself! Water Schedule:

• First thing in morning (helps with potty)

• Before and after meals

• During and after play

• Before bedtime (small amount)

Step 2: Include Milk Wisely

Plain Milk Benefits:

• Calcium for strong bones
• Protein for growth
• Vitamin D for immunity
• Good for children 1+ years How Much Milk Per Day:

Age	Amount
1-2 years	2 cups (400ml) max
2-8 years	2-2.5 cups (500ml)
8+ years	2-3 cups

Important Warnings About Milk:

• Too much milk (>3 cups) can cause kabz
• Excessive milk fills tummy, reduces appetite for solid food
• Can cause iron deficiency if child drinks milk instead of eating
• Some children have milk intolerance (pet dard, gas, loose motion) What About Health Drinks?

Drink	Reality Check
Bournvita	High sugar, some nutrients - not necessary
Horlicks	Added vitamins but also sugar - optional
Complan	Protein but high calories - only if underweight
Pediasure	Medical supplement - use only if doctor advises

Better Alternative: Plain milk with a pinch of haldi (turmeric) and honey, or homemade badam milk.

Step 3: Add Traditional Indian Drinks

Nariyal Pani (Coconut Water):

• Natural electrolytes

• Perfect after play or in summer

• Helps with loose motion recovery

• Low in sugar, high in potassium

• 1 cup daily is excellent Chaas/Buttermilk:

• Probiotics for gut health

• Aids digestion, prevents pet dard

• Cooling in summer

• Add jeera, hing, and salt for best effect

• Give with or after meals Nimbu Pani (Lemonade):

• Vitamin C boost

• Refreshing in summer

• Add minimal sugar or honey

• Good for hydration Jaljeera:

• Digestive drink

• Good for pet dard and gas

• Give after heavy meals

• Natural and safe for kids 2+ Sattu Drink:

• High protein, cooling

• Traditional Bihar/UP drink

• Mix sattu with water, jaggery, lemon

• Excellent summer drink for 1+ year

Step 4: Use Fresh Juices in Moderation

Good Fresh Juice Options:

• Orange (Vitamin C)
• Mosambi/Sweet lime
• Apple (fiber if with pulp)
• Watermelon (hydration)
• Pomegranate (anemia)
• Carrot (Vitamin A) Juice Rules:

Age	Daily Limit	Notes
0-6 months	None	Only breast milk/formula
6-12 months	2-4 oz (60-120ml)	Diluted with water
1-3 years	4 oz (120ml) max	Prefer whole fruit
4-6 years	4-6 oz (120-180ml)	Not with meals
7+ years	8 oz (240ml) max	Occasional, not daily

Why Limit Even Fresh Juice?

• High natural sugar
• Missing fiber (unlike whole fruit)
• Can cause loose motion if too much
• Fills tummy without nutrition of whole fruit

Step 5: Know What to Avoid

Drinks to AVOID or Strictly Limit:

Drink	Why to Avoid
Packaged fruit drinks (Frooti, Maaza)	High sugar, artificial flavors
Colas and sodas	Sugar, caffeine, zero nutrition
Energy drinks (Red Bull, Monster)	Caffeine, dangerous for children
Packaged iced tea	Sugar and caffeine
Flavored milk (chocolate)	High added sugar
Sports drinks (Gatorade)	Not needed for regular activity
Fruit “drinks” (vs 100% juice)	Added sugar, artificial colors

Reading Labels:

• Look for “100% juice” not “juice drink”
• Check sugar content - anything >10g per serving is high
• Avoid artificial colors and preservatives
• “No added sugar” doesn’t mean sugar-free

Drinks for Specific Situations

For Loose Motion/Diarrhea:

• ORS (Oral Rehydration Solution) - First choice
• Coconut water - Natural electrolytes
• Rice water (kanji) - Soothing, adds energy
• Buttermilk with salt - Probiotics help recovery
• Dal ka pani - Light, easy to digest Avoid during loose motion: Milk, fruit juice, sugary drinks

For Kabz (Constipation):

• Warm water - First thing in morning
• Prune juice - Natural laxative (diluted for babies)
• Pear juice - Gentle fiber
• Buttermilk - Aids digestion
• Gulkand in milk - Traditional remedy

For Summer/Heat:

• Coconut water
• Aam panna - Raw mango drink
• Sattu sherbet
• Buttermilk/chaas
• Watermelon juice
• Nimbu shikanji

For Immunity Boost:

• Haldi doodh - Turmeric milk
• Ginger tea (for older kids) - Adrak wali chai (diluted)
• Orange juice - Vitamin C
• Amla juice - Diluted, for 2+ years
• Tulsi water - Immunity booster

Tips for Success

• Start Early - Establish water-drinking habit from 6 months
• Be a Role Model - Drink water yourself; children copy parents
• Make it Accessible - Keep water bottles at child’s level
• Limit Options - Don’t stock sugary drinks at home
• Create Rituals - Water before meals, milk at bedtime
• Seasonal Adjustments - More coconut water in summer, haldi doodh in winter
• Flavor Naturally - Mint, cucumber, or fruit slices in water
• Involve Children - Let them choose their special water bottle

Common Mistakes to Avoid

• Giving juice instead of whole fruit - Whole fruit has fiber and less sugar
• Too much milk - Leads to kabz and poor appetite for food
• Bournvita/Horlicks daily - Not necessary; adds sugar without much benefit
• Packaged juices as “healthy” - Most are sugar with minimal fruit
• Forcing water with meals - Give water 30 mins before or after, not during
• Ignoring thirst cues - Crying, dry lips, dark urine = dehydration
• Using juice as reward - Creates unhealthy associations
• Giving tea/coffee to young children - Caffeine affects sleep and growth

When to Seek Help

Consult your pediatrician if:

• Child refuses to drink anything for several hours

• Signs of dehydration: sunken eyes, dry mouth, no tears, dark urine

• Persistent loose motion lasting more than 2 days

• Vomiting prevents fluid intake

• Child has blood in potty

• Severe pet dard after drinking milk (possible lactose intolerance)

• Allergic reaction to any drink Signs of Dehydration in Children:

• Dry lips and mouth

• No tears when crying

• Less than 4-6 wet diapers in 24 hours (babies)

• Dark yellow urine

• Sunken soft spot (fontanelle) in babies

• Lethargy or unusual sleepiness

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 necessary for my child’s growth?

A: No! These are marketed products, not medical necessities. Plain milk with homemade additives like badam, haldi, or dates is healthier and cheaper. If your child eats a balanced diet, these “health drinks” add only unnecessary sugar. However, if your child refuses plain milk entirely, a small amount of flavoring won’t harm.

Q: My child only wants to drink juice, not water. What should I do?

A: Gradually dilute juice with water over weeks until it’s mostly water. Don’t keep juice readily available at home. Offer water first when child is thirsty. Make water fun with colorful bottles or ice cubes with fruit inside. Be patient - taste preferences change with persistence.

Q: Can I give coconut water daily to my toddler?

A: Yes! Nariyal pani is one of the best drinks for children. It’s natural, has electrolytes, and is low in sugar. One coconut (about 200ml) daily is perfectly safe for toddlers. It’s especially good in summer and after physical activity.

Q: Is cow’s milk or buffalo milk better for kids?

A: Both are good! Buffalo milk has more fat and calories (good for underweight children), while cow’s milk is lighter and easier to digest. For most children, cow’s milk is fine. If your child has kabz, cow’s milk may be slightly better. Consult your pediatrician if unsure.

Q: My child gets pet dard and gas after drinking milk. What should I do?

A: Your child may have lactose intolerance - difficulty digesting milk sugar. Try these: give milk in smaller amounts, try curd instead (easier to digest), use lactose-free milk, or consult your doctor about enzyme drops. Some children tolerate milk better when it’s warm or with meals.

Q: When can I give my baby water?

A: From 6 months, when you start solid foods. Before 6 months, breast milk or formula provides all the hydration needed. Start with small sips (1-2 oz) with meals. By 12 months, water should be a regular part of diet along with breast milk/formula.

Q: Are sports drinks like Gatorade good after my child plays?

A: For normal play, water is sufficient! Sports drinks are designed for intense athletic activity lasting more than an hour. For regular play, sports drinks add unnecessary sugar and sodium. Coconut water is a natural, healthier alternative if you want electrolyte replacement.

Q: My child has loose motion. Should I stop all fluids?

A: Absolutely not! During loose motion, fluids are MORE important to prevent dehydration. Give ORS, coconut water, rice water, or diluted buttermilk. Avoid milk, juice, and sugary drinks temporarily. Small, frequent sips are better than large amounts. If child refuses fluids or shows dehydration signs, see a doctor immediately.

---

This article was reviewed by a pediatrician. For personalized advice about drinks for your child, consult with Babynama’s pediatric experts on WhatsApp.

Need personalized guidance? Book a consultation with our pediatricians or explore our Care Plans for 24/7 expert support!