Key points about drink choices for children and young people
- tamariki need to drink water regularly to stay healthy
- tamariki need extra fluids when they are active or when the weather is hot
- offer drinks often, as tamariki can forget to drink when they are busy or exercising
- tamariki can get dehydrated (lose a lot of water), which can be dangerous
- water is the best drink choice for tamariki and rangatahi
Healthy drink options
Water
Make water the first choice for tamariki and rangatahi. Always have a drink bottle or cup handy. If your child doesn't want to drink water, add a little flavour and interest. You can do this by including a slice of orange, lemon, watermelon or strawberry into the glass, or some fresh mint.
Milk
Milk is a good drink option for tamariki. It provides protein, energy, and important vitamins and minerals. Milk works well as a snack to have after or between meals.
For most tamariki over 1 year of age, cow's milk is a suitable choice. Aim for no more than 350 millilitres (1 ½ cups) a day. If young tamariki fill up on too much milk, they may not eat enough food to get the nutrients they need to grow well.
What about toddler milk?
Toddler milk is a commercial formula that is marketed as stage 3 or 4 formula. Toddler milk is not recommended if tamariki are eating a variety of foods each day. Toddler milk is expensive and may lead to a preference for milk, which can limit the foods tamariki eat and the nutrients they get from foods.
Drinks to limit
Tamariki should have little, if any, of the following sweetened drinks.
Juice
Juice contains a lot of sugar, even when it is freshly squeezed. It’s best to limit how much juice your child has. If you choose to give juice, dilute it well by adding plenty of water and offer it only with meals. This helps reduce the risk of tooth decay.
Soft drinks
Soft drinks contain a lot of sugar and may also contain caffeine. Aim for tamariki to drink little, if any soft drinks. Even sugar-free or diet soft drinks can damage teeth and get tamariki used to sweet tastes. It’s best to have them only occasionally.
Flavoured milk
Limit flavoured milk as it contains a lot of sugar.
Drinks to avoid
Energy drinks
Don't give energy drinks, energy shots, or drinks containing guarana to tamariki and rangatahi. These drinks contain high levels of caffeine and are often very high in sugar.
Tea and coffee
It's best not to offer tea or coffee to tamariki. These drinks contain caffeine, which can affect sleep and energy levels.
Tea and coffee also contain a substance called tannins. Tannins can reduce how much iron your child absorbs from food.
Iron Deficiency In Children & Young People
Is it OK for my child to have caffeine?
Tamariki and rangatahi should avoid drinks that contain caffeine. This includes energy drinks, cola-type drinks, coffee, and tea. Tamariki and rangatahi may be more sensitive to caffeine because their bodies and brains are still developing.
Caffeine can:
- disrupt sleep
- affect mood and cause irritability
- increase heart rate and blood pressure
- cause an upset stomach
- cause headaches
