We often focus on our children’s meals – but drinks matter just as much. Many drinks available at home, in school canteens or while out and about contain a surprisingly high amount of added sugar, along with preservatives and artificial flavourings. These include soft drinks, cordials, bubble teas, sweetened teas, packaged fruit drinks and some flavoured beverages.
Too much added sugar can lead to:
- Sudden spikes and crashes in energy
- Increased cravings for sweet foods
- Excess calorie intake
- Higher risk of weight gain
- Poorer long-term dietary habits
While an occasional sweet drink is fine, making it a daily habit can affect a child’s health over time. Instead, choose healthier drinks for your child to stay hydrated, energised and focused throughout the day, without the sugar crashes or empty calories.
Here’s a simple guide to the best drinks for children, plus which ones to enjoy occasionally and which to keep rare.
Water
Water is the simplest and healthiest choice. It:
- Hydrates the body
- Helps digestion
- Contains no sugar
- Prevents constipation and urinary discomfort
Tips to encourage more water:
- Keep a filled water bottle within reach at home
- Let your child choose a fun bottle for school
- Add natural flavour like a slice of lemon, cucumber or lemongrass
Milk or unsweetened soy milk
Great for growing children, milk provides:
- Calcium
- Vitamin D
- Protein
If your child is lactose intolerant, try pasteurised soy milk that is unsweetened or lower in sugar. These are often fortified with calcium and are suitable as a daily drink.
Occasional treats
Flavoured milk
Flavoured milk contains beneficial nutrients but also more sugar than plain milk. Let your child have flavoured milk just once or twice a week, or try mixing a splash of flavoured milk into plain milk to cut down on sweetness while keeping the taste.
Fresh fruit juices
Freshly squeezed juices contain some vitamins but lack the fibre found in whole fruits. They can also be higher in sugar because juice often comes from multiple fruits.
Whole fruits should be the daily choice, while fruit juice can be enjoyed occasionally.
Drinks to avoid
Save these drinks for special outings or avoid them entirely:
- Soft drinks and sodas
- Sweetened bubble teas
- Packaged fruit drinks
- Sports drinks (high in sugar and sodium)
- Energy drinks (often contain caffeine)
These beverages add sugar and calories without providing meaningful nutrition.
How to build healthy drink habits
To build healthy drink habits:
- Keep water always accessible at home
- Limit the number of sweet drinks available
- Model your own low-sugar drink habits
- Make water the automatic option for school, outings and sports activities
Even when outside of home:
- Encourage water first and bring a water bottle that you can refill during the outing
- Choose drinks labelled lower in sugar
- Ask for less sugar in brewed drinks
Making these choices consistently helps kids build confidence in selecting healthier drinks on their own!
Helping children form healthier drink habits today sets them up for better well-being in the future. When sugary drinks become the exception instead of the norm, their bodies benefit from steadier energy, better hydration and more balanced nutrition.
You can find healthier drink options, kids’ nutrition products and family-friendly essentials at FairPrice Online. Need more help? Visit a nearby Unity store to speak with a friendly pharmacist for personalised advice on your family’s health needs!
