Healthy Hydration Drinks for Kids & Recipe

Healthy Hydration Drinks for Kids & Recipe

When it comes to keeping kids hydrated, the options are endless. But what are the healthiest choices, especially during sports or long playdays?

Brightly colored sports drinks might appear healthy thanks to clever marketing, but they’re not always the best option.

Here’s a guide to seven healthy beverages for children and three drinks to avoid.

Top 7 Healthy Hydration Drinks for Ki

Water

Water is the best first choice when your child is thirsty. It’s essential for regulating body temperature, supporting organ function, and maintaining overall health.

Children need more water relative to their body weight compared to adults because of their higher metabolic rate and rapid growth.

Water is also calorie-free, ensuring kids won’t fill up on liquids instead of eating nutritious meals.

Staying hydrated has additional benefits like improved brain function, healthy body weight, and reduced dental cavities.

Naturally Flavored Water

If plain water doesn’t excite your child, try infusing it with fruits and herbs to make it more appealing. Popular combinations include:

• Pineapple and mint
• Strawberries and lemon
• Cucumber and watermelon

Let your child choose their favorite pairings and even help prepare them. Reusable water bottles with infusers are also a great way to make hydration fun and convenient.

Coconut Water

Coconut water is a healthier alternative to sugary sports drinks. It’s rich in essential electrolytes like potassium, magnesium, calcium, and sodium, making it ideal for replenishing fluids lost through sweat.

When choosing coconut water, opt for unsweetened versions to avoid added sugars or artificial flavors.

Homemade Smoothies

Smoothies are a delicious way to incorporate fruits, veggies, and other nutrients into your child’s diet.

Blend ingredients like spinach, blueberries, or kale with milk or non-dairy alternatives for a nutrient-packed snack. Avoid store-bought smoothies, as they often contain added sugars.

Unsweetened Milk

Plain milk is an excellent source of calcium, protein, and other nutrients crucial for your child’s growth.

For younger children, milk with a higher fat content is preferable for brain development. However, watch portion sizes to prevent milk from replacing meals.

Unsweetened Plant-Based Milks

For kids who can’t tolerate dairy, unsweetened plant-based milks like almond, soy, or coconut milk are great alternatives.

These can be used in smoothies, oatmeal, or enjoyed on their own. Look for fortified versions to ensure your child gets important nutrients like calcium and vitamin D.

Certain Herbal Teas

Caffeine-free herbal teas like chamomile, mint, and rooibos can be soothing and hydrating options for children.

Always consult a pediatrician before introducing herbal teas, and ensure they are served at a safe temperature.

Healthy Hydration Drinks: Drinks to Avoid

1. Sugary Beverages
   Soda and other sweetened drinks are high in sugar and contribute to weight gain, cavities, and even type 2 diabetes. Limit these drinks as much as possible.
2. Fruit Juice
   Even 100% fruit juice should be consumed in moderation. Offer whole fruits instead, as they provide more fiber and less sugar.
3. Caffeinated Beverages
   Caffeine can cause jitteriness, anxiety, and sleep disturbance in children.

Avoid giving kids soda, coffee, or energy drinks, which often contain high levels of caffeine.

Natural Healthy Hydration Drink Recipe for Kids

If plain water isn’t enough and you’d prefer a natural option over store-bought sports drinks, this homemade hydration drink is perfect.

Ingredients

• 3 cups coconut water
• 1 cup apple juice
• 1 cup ice
• 1/8 tsp sea salt
• 1 teaspoon honey
  Optional:
• 1/4 medium lime
• 1/4 medium orange

Instructions

• Combine all ingredients in a blender and blend for 1 minute.
• Pour into containers and enjoy immediately, or refrigerate for up to one week.
• Optional: Add a squeeze of fresh lime or orange for extra flavor.

Nutrition (Per Serving)

• Calories: 86 kcal
• Carbohydrates: 20g
• Protein: 2g
• Sodium: 265mg
• Fiber: 3g
• Sugar: 15g

The Bottom Line

By swapping sugary beverages for healthier alternatives, you’ll ensure your child stays hydrated and maintains good health.

Encourage them to embrace these changes—it’s worth the effort!