Water

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!

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

That said smoothies are refreshing drinks so you might add different kinds of veggies and fruits for your kids’ healthy diet as well as deal with picky eaters. Kale, spinach, beets, broccoli, etc. are excellent choices for nutritious smoothies. You can blend them in unsweetened milk and add healthy add-ins, like cocoa powder, seeds, etc.

For example, spinach contains valuable nutrients, such as vitamin A, vitamin D, calcium, magnesium, and fibers. And all these help contribute to strong and healthy bone growth.

Generally speaking, consuming one of the best healthy drinks mentioned above regularly might be good for height growth. But be patient since they do not give any effects right from the start. Importantly, you need to combine these beverages with other ways, like exercising, eating nutritious foods, and getting enough sleep to support your height growth and overall health.