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 and fruit juices. Milk is the healthiest drink for children unless they are lactose intolerant (1). In such cases, lactose-free milk or calcium-fortified soy drinks can be given. Nutritional drinks also fall in this category. They are one of the best health drinks for children 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 natural source of nutrients (2). You can make them delicious by mixing natural sweetners such as dates instead making them sugary. 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 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. Nutritional drinks are of three kinds (3):
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.
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: 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:
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.
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:
Why Choose It?
Coconut water is a good source of vitamin C riboflavin, and calcium. It also contains dietary fiber, magnesium, potassium and manganese (6). It is a perfect summer and kid party drink, which is energizing and refreshing at the same time. The only downside is this is high in calories.
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
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.
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:
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.
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:
Why Choose It?
Raspberries contain strong antioxidants such as vitamin C, quercetin, and gallic acid. 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:
Why Choose It?
Besides being a nutrient blast, kale is low in calorie, high in fiber and zero in fat (9). It is the perfect energy booster for your kid.
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 greens 1/4 cucumber 1 medium sized carrot 1 tomato 1/2tbsp lemon juice 1/2 cup of blueberries 2tbsp of honey
How To:
Why Choose It?
One cup of collard greens contains 63 calories, five grams of protein, one gram of fat, and 11 grams of carbohydrate. Blueberries lower the amount of cholesterol in the body. This drink enhances energy while taking care of the heart.
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 Though these drinks are named tea, they do not contain tea.
8. 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:
Why Choose It?
Ginger is very effective against digestive issues, protects liver, and provides relief from a cough and cold (10). Ginger also fights perfectly against respiratory diseases like influenza, bronchitis, whooping cough, etc.
9. Lemon Balm Tea
You Will Need:
A stalk of lemon balm leaves 1tbsp honey 1/2tsp lemon juice 2 cups of water
How To:
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 (11).
10. Cardamom Tea
You Will Need:
Cardomom seeds of at least four pods Water
How To:
Why Choose It?
Cardamom provides relief from stomach ache and flatulence, and respiratory and pulmonary diseases. It reduces phlegm.
