We know that water is good for us, but why is that? If my children won’t drink plain water, what should I do? Are there risks involved in offering other drinks, like sports drinks (Powerade, Gatorade) or tea? We will discuss answers to these questions and more so you can feel good about the drinks you and your family have on a daily basis.
Let’s Talk About Sugar
Sugar is a type of carbohydrate that can help give us energy. It can be found naturally in foods like fruits and vegetables, milk and yogurt, breads, and fruit juices. The sugar that is natural from foods is usually not something we have to worry much about because the foods also have things like fiber, antioxidants, vitamins and minerals that are very good for our bodies.
100% Fruit juice means that the only sugar in the juice is the sugar that is naturally occurring in the fruit. No sugar has been added during processing. While this is always a better choice than a juice that has more sugar added to it, it is important to note that there is still that natural sugar that you are drinking. The fiber and other good nutrients from the fruit were left behind when the fruit was being juiced, so be mindful to limit the amount of juice you drink to about 4-6 oz per day. If you have diabetes or gestational diabetes, you should talk with your doctor about whether you can have juice at all.
We discussed natural sugar, but what about added sugar? If you look on a nutrition label, you will see the term “added sugar” just below “total sugar”. The added sugar refers to sugar that has been added to the food/drink that is more that what is naturally occurring. For example, some juices have that natural sugar but then more sugar was added into it to give it a different flavor. Things like honey, maple syrup, corn sweetener, fructose, or high fructose corn syrup are often added to foods or drinks to provide a different flavor or mouthfeel, and those are just a few of the many types of added sugars. Other drinks like sweet tea, lemonade, sports drinks, or even Vitamin Water have added sugars as well. In addition to the added sugars, drinks like tea can have other negative effects to our bodies. Tea can make it harder for our body to absorb the vital nutrient iron. Less iron being absorbed means we are at higher risk for iron deficiency anemia.
How to Limit Added Sugar
It is important to limit added sugars because they do not provide any benefits to our bodies. When too much sugar is consumed, it puts our bodies at an increased risk of getting sick, gaining too much weight, developing diabetes, and having tooth decay, among other potential health problems.
As previously mentioned, reading nutrition labels to find the “added sugar” amount is very important so that you know how much sugar has been added to the item. For example, when a label says there are 8 grams of added sugar and the serving size listed at the top of the label says 6 fl oz, that means there are 8 grams of added sugar for every 6 fluid ounces of the drink.
For children that are less than 2 years old, all foods and drinks with added sugars should be avoided. For children 2 and older, added sugar should be limited to less than 10% of calories per day. For most children, that means limiting added sugar to about 25 grams per day.
Limiting added sugar may be difficult for some parents since children may ask (or cry!) for their sugar-sweetened drink they love so much. In the next section we will discuss some tips to help limit your little one’s sugar intake, but parents should keep in mind that making big changes too quickly may not work for their kids. We recommend making small, gradual changes over several weeks for the best result.
Sugar Sweetened Beverages Guidelines
Guideline for Infants
- No fruit juice should be introduced before 12 months of age. When it is introduced, mix with water
- No cow’s milk or fortified soy milk should be offered before 12 months of age
- No added sugars or low/calorie free sweeteners should be offered before 2 years of age
- No food or drinks with honey should be offered before 12 months of age
- At 6 months old or when starting solid foods, 4-8 oz of plain water per day can be offered
Guideline for Children
- Prioritize water as main beverage each day
- Choose 100% fruit juice over any juices with added sugars. Limit fruit juice to no more than 4-6 oz per day. Add water to juice to make it less sweet.
- Avoid toddler milk or toddler formulas unless there is a medical need (due to added sugars)
- Offer 16 oz cow’s milk or fortified soy milk per day
- Avoid any drinks containing caffeine; there is no safe level of caffeine for children. Examples include soda, coffee, tea, sports and energy drinks
Guideline for Women
- Prioritize plain water daily; if nauseous or unable to tolerate plain water, can mix with an electrolyte drink with artificial sweetener (Gatorade/Powerade ZERO, Body Armor, Vitamin Water ZERO, etc. Seltzer water or sparkling water can also be a low/no sugar alternative with bubbles
- Limit caffeine intake to no more than 200 mg per day
- Switch to decaf coffee or tea
- Some herbal teas that are considered safe for pregnancy include peppermint leaf, ginger, or lemon balm teas
- Hibiscus tea should be avoided as it can increase risk for preterm labor
Water is Key!
It is important for our children to drink plain water for many reasons, including for dental health. Drinking plain water helps rinse away sugars from food and drinks on your teeth, reducing the risk of cavities. If your children are used to having drinks with flavorings, they may refuse plain water since it does not taste sweet. In that case, try some of the ideas below while still offering plain water often for exposure. It is important to not pressure or force your child to drink the water, but rather to make it available and positively encourage them when possible.
- Fruit infused water
- Add juice from 1 orange, lemon, or lime to 8 oz of plain or sparkling water (So Fresh!)
- Add more fruit, such as blueberries, strawberries or pineapple (So Colorful!)
- Herbs like mint, basil or rosemary can be added for additional taste (So Tasty!)
- Water with a splash of 100% fruit juice or your favorite flavored water drops
- Ice cold water
- Water in a fun cup or with a silly straw
Conclusion
Sugars can be found all around us, whether it is in foods or in drinks. They are in things that taste sweet but may also be in products that don’t taste sweet at all. It is important to read labels and limit added sugars as much as possible. Children under 2 years old should not have any added sugars, while children over 2 years old should have no more than 25 grams of added sugars per day. The easiest way to limit added sugar intake is by primarily offering water along with about 2 cups of milk per day. Up to 4-6 oz of 100% fruit juice can be offered per day, and mixing the juice with water is an easy way to have your child drink more water. Be patient when making changes to your child’s routine and always make drinking water a positive experience, whether that means drinking it along with them or offering it in a fun cup or with a silly straw.
Written by Brianna Hannasch, RDN, LD, CLC