Best Healthy Drink For Height Growth

In the quest to foster optimal physical development and overall growth in children and adolescents, the importance of dietary choices extends beyond just the food they consume. While nourishing their bodies with wholesome foods is undoubtedly crucial, equal attention should be paid to the beverages they ingest. Are water and milk the sole elixirs for height enhancement, or is there a broader spectrum of nutritious drinks to consider? As we delve deeper into this subject, you'll discover a curated selection of beverages that hold the potential to bolster growth and vitality in our young ones. So, let's embark on this journey together and explore the world of nourishing liquids that can contribute to the flourishing well-being of our children.


Water is, of course, the healthiest drink for your children because it does not add sugar or calories to the diet. It hydrates and controls the body temperature as well as prevents urinary tract infections and constipation. It is also a good source of fluoride, which is vital for healthy teeth.

How much water to drink a day?

It is recommended that kids should drink enough water, according to their age. Take a look at the table below to know clearly!

Ages (years old)

Number of 8 oz cups of water

















9 and older 


Note: Eight 8 oz cups are equivalent to 2 liters. Also, these amounts are only water, not including other beverages, like milk and juice.

Aside from using age as the main criterion for children, weight is another good metric when calculating the ideal water intake for teens. You need to drink about half an ounce of water for every pound you weigh. For instance, if your kid weighs 125 lbs., they should drink about 64 ounces of water, similar to 8-ounce glasses per day.

How to get your children to drink water?

Sometimes, it is hard to get your children to drink enough water. But you can try some tips mentioned below to deal with this issue.

  • Make drinking water fun for them. Use colored, bendy, or silly straws, or let them pick their favorite cups or water bottles.

  • Use water bottles that can be carried around.

  • Infuse their water with flavors by adding lemon, orange, fresh mint leaves, blueberries, or strawberries.

  • Set up a station where your children can get a drink of water easily.

  • Teach and encourage them to use the faucet to fill their cup or water dispenser in the fridge.

  • Be a role model. 

  • Have a reward system when they drink more water.

Cow’s milk


Cow’s milk is another healthy drink that effectively supports your height growth since it contains a great source of vitamin D and calcium as well as protein, vitamin B2, and other nutrients. Most kids will receive enough vitamin D and calcium if they consume 16 to 20 ounces of cow’s milk every day [1].

Whole milk, with its rich fat content, is the suitable drink of choice for kids 12 to 24 months (unless they are at high risk for obesity). Meanwhile, low-fat milk is fine for kids from 2 and older. Avoid offering more than 3 cups of milk per day, or your children might not have space for other foods they need.

Green tea

Adults who regularly drink green tea tend to have a lower risk of osteoporosis and stronger bones during older age, compared to those who do not drink tea [2]. Why? It is because green tea is loaded with catechins, which have been shown to reduce fat and enhance metabolism. Also, it includes caffeine and other nutrients, such as calcium, magnesium, zinc, and B vitamins, which might promote energy levels during the day. Plus, green tea is rich in antioxidants to prevent oxidative stress from hurting tissues in the body.

It is okay for kids 4 to 6 years old to take a single mug cup of green tea daily. And after 10, they can have more than one cup to even three cups a day.

Orange juice

It might be hard to believe that drinking lots of orange juice could increase your height, but it is true. Researchers pointed out that 100% orange juice is positively related to the increased height, yet not to increased BMI, BMI percentile, or body weight [3].

As we know, orange contains a high amount of vitamin C, which allows the body to use oxygen effectively. This vitamin also supports the absorption of calcium in the body, which is essential if you want to get taller.

Importantly, oranges have pectin, a powerful anti-inflammatory agent to help lower pain and swelling caused by inflammation. Pectin plays a vital role in stimulating cell growth and repair, leading to an increased number of new cells – something which is crucial for long-term growth.

Banana shake

Banana has a variety of nutrients that might strengthen your bones in different ways. It also contains potassium and magnesium, which boost calcium absorption effectively. And when you make a yummy glass of banana shake with milk, you also acquire all the benefits from milk. What is more, this healthy beverage helps you get a good night’s sleep, thereby supporting your pituitary gland to produce more growth hormones for height gain.


Coconut water

Coconut water is low in calories and fat, yet rich in vitamins, minerals, and other nutrients to support your height growth as well as overall health. It is effective at filling electrolytes and fluids, especially for those who sweat a lot for outdoor activities or exercises. Coconut water also helps prevent kidney stones by lowering stone and crystal formation in the body [4].

There are no set guidelines for how much coconut water to drink per day. But if you are looking to increase height, it is suggested to consume at least 16 ounces every day.

Green smoothies

In the quest for promoting a wholesome diet for your children while addressing the challenges of finicky eaters, consider the delightful world of green smoothies. These refreshing beverages offer a versatile canvas for incorporating an array of vegetables and fruits that can significantly contribute to your kids' overall health.

Imagine concoctions infused with the goodness of kale, spinach, beets, broccoli, and more. These green powerhouses can be expertly blended with unsweetened milk, creating a delicious and nutritious base. To elevate the nutritional profile further, consider incorporating superfood add-ins such as cocoa powder, seeds, and more.

Take spinach, for instance—a leafy green champion loaded with essential nutrients like vitamin A, vitamin D, calcium, magnesium, and dietary fibers. These elements play a pivotal role in fostering robust bone growth, a fundamental aspect of healthy development.

It's important to note that while regular consumption of these wholesome beverages can potentially contribute to height growth, patience is key. Immediate results should not be anticipated. To maximize the benefits, it is essential to complement these nutritious drinks with a holistic approach. This includes regular exercise, a balanced diet rich in essential nutrients, and ensuring adequate rest to support not only height growth but overall well-being.

In summary, green smoothies emerge as a delightful and health-enhancing addition to your child's diet. They provide a flavorful means of incorporating essential nutrients and fostering healthy growth. However, the path to optimal results lies in a comprehensive strategy that encompasses various facets of a healthy lifestyle.


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