Water and milk are the only recommended beverages for kids, according to a new expert panel

A new expert panel convened by Healthy Eating Research—in collaboration with the Academy of Nutrition and Dietetics, the American Academy of Pediatric Dentistry, the American Academy of Pediatrics, and the American Heart Association—has released updated beverage recommendations for children ages 5 to 18. Their guidance is clear: when it comes to kids’ health, water and milk should be the only go-to drinks for kids.

The recommendations aim to curb the consumption of sugary beverages, including flavored milk, juice, sports drinks, and sodas, which have been linked to childhood obesity, dental cavities, and long-term health risks such as Type 2 diabetes and heart disease. While juice has long been marketed as a healthy option, experts stress that even 100% fruit juice should be limited due to its high sugar content and lack of fiber.

Why just water and milk?

1. Water is essential. It hydrates, supports digestion, and helps maintain healthy body functions—without added sugars or unnecessary calories.

2. Milk provides key nutrients. Experts recommend plain, unsweetened dairy or fortified plant-based milk as a source of calcium, vitamin D, and protein for growing children. However, they advise against flavored milk due to added sugars.

A common misconception among parents is that plant-based milks, such as almond, oat, or rice milk, provide the same nutritional benefits as cow’s milk. However, many of these alternatives lack essential nutrients like protein and naturally occurring calcium. Fortified soy milk is the only plant-based alternative that closely matches the nutritional profile of dairy milk, but even then, it may not provide the same bioavailable nutrients as cow’s milk.

Related: To the worried mama whose child won’t eat enough—let go of expectations

What drinks should kids avoid?

• Fruit juices: Even 100% juice contains high amounts of natural sugar and should be consumed in very limited amounts.

• Flavored milk: While it provides calcium, added sugars outweigh the benefits.

• Sports and energy drinks: High in sugar and caffeine, they are unnecessary for children.

• Soda and sweetened beverages: These are linked to increased health risks, including obesity and diabetes.

• Diet drinks: While they lack sugar, artificial sweeteners raise concerns about metabolic health and taste preferences.

Related: AAP warns toddler formulas are ‘misleading’

What parents can do

The panel encourages families to foster healthy hydration habits by:

• Offering water as the default drink at meals and snacks.

• Modeling healthy beverage choices at home.

• Making milk or water easily accessible in the fridge.

• Limiting exposure to sugary drink marketing by avoiding them in the home.

As children grow, their drink choices can have long-term effects on their health. These recommendations empower parents to set their kids up for success with simple, science-backed guidance.

For the full recommendations, visit Healthy Eating Research.