What's in it
Children under 2 shouldn't have any added sugar, and from age 2 the AAP and American Heart Association advise less than 25 grams (about 6 teaspoons) a day — the 2025–2030 Dietary Guidelines go further and recommend none through about age 10. Water and plain milk are the only drinks most children need; juice is optional and capped by age, and sports drinks, sodas and toddler formulas aren't needed at all.
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The essential guides
How much milk should a toddler drink?
About two cups a day — and why more isn't better. Milk, water and juice by age, which plant milks count, and how to cut back a toddler who'd drink milk all day.
Can toddlers have protein powder?
A toddler needs about 13 grams of protein a day, which ordinary food covers easily. Why powders and shakes usually add nothing, what to do for a picky eater, and the few cases where a doctor may suggest one.
How much juice should a child drink?
The AAP's limits by age in a simple chart, why whole fruit beats juice, and practical ways to cut back without a fight.
Drinks and sugar limits by age at a glance
Added sugar guidance comes from the AAP and American Heart Association34 and the 2025–2030 Dietary Guidelines;5 juice limits from the AAP’s 2017 policy;2 milk and water from the AAP17 and, after age 5, dairy cup-equivalents from the 2020–2025 Dietary Guidelines12 (the 2025–2030 Guidelines give dairy in servings by calorie level6).
| Age | Added sugar | 100% juice, max | Milk and dairy | Water and fluids |
|---|---|---|---|---|
| Under 1 year | None | None | Breast milk or formula; no cow's milk as a drink | 4–8 oz water a day from about 6 months |
| 1–3 years | None under 2; from 2, under 25 g (AAP/AHA) — DGA says avoid through age 4 | 4 oz a day | 16 oz whole milk (12–24 months); 16–24 oz from age 2 | About 4 cups of fluids a day, including milk |
| 4–8 years | Under 25 g a day (AAP/AHA); none recommended (Dietary Guidelines) | 4–6 oz (ages 4–6); 8 oz (ages 7+) | 16–24 oz milk to age 5; 2½ cup-equivalents of dairy a day (2020–2025 Guidelines) | About 5 cups of fluids a day |
| 9–13 years | Under 25 g a day (AAP/AHA); none recommended (Dietary Guidelines) | 8 oz | 3 cup-equivalents of dairy a day (2020–2025 Guidelines) | About 7–8 cups of fluids a day |
Two places where the guidance differs. On sugar, the AAP and AHA set a ceiling of 25 grams a day from age 2, while the 2025–2030 Dietary Guidelines say to avoid added sugar through age 4 and recommend no amount after that; we treat 25 grams as the most, not the goal.35 On milk, the AAP advises nonfat or low-fat milk from age 2, while the new Dietary Guidelines favor full-fat dairy for children.15 Our guides follow the AAP; ask your pediatrician if you’re unsure which is right for your child.
How to read a kids’ food label in 30 seconds
Four checks on the Nutrition Facts label
- Start with the serving size. Every number on the label is per serving, and a pouch, bar or bowl your child finishes may hold more than one.8
- Find “Includes Added Sugars.” It sits under Total Sugars, which also counts the natural sugar in milk and fruit. For a child under 2, you’re looking for 0 g; for older kids, compare it with the 25-gram daily ceiling.84
- Use %DV as a shortcut. 5% DV or less is low and 20% or more is high.8 The Daily Values are set for a 2,000-calorie diet, and the one for added sugars is 50 grams, so a child’s share of each serving is bigger than the label suggests.9
- Check the sodium. The Dietary Guidelines advise children aged 1 to 3 to have less than 1,200 mg a day, 4 to 8 less than 1,500 mg, and 9 to 13 less than 1,800 mg.5
No label? Scan the ingredients. Words ending in “-ose,” anything called syrup, honey and fruit juice concentrate all count as added sugar.59
🥛Drinks
How much milk, water and juice children need at each age, what to give a sick toddler instead of a sports drink, and why toddler formula is rarely worth the money.
How much juice should a child drink?
The AAP's limits by age in a simple chart, why whole fruit beats juice, and practical ways to cut back without a fight.
When can babies have water, and how much?
Not before 6 months, then only small sips. How much a 6-, 9- and 11-month-old needs, how to offer it, and why too much water is a problem for young babies.
How much water should a child drink a day?
About 4 cups a day for toddlers, 5 for kids 4 to 8 and 7 to 8 for older kids — with milk counted. Cups and ml by age, how food fits in, and the signs your child needs more.
How much milk should a toddler drink?
About two cups a day — and why more isn't better. Milk, water and juice by age, which plant milks count, and how to cut back a toddler who'd drink milk all day.
Can a 12-year-old drink energy drinks?
Pediatricians are unusually clear on this one. Why energy drinks are off the table for kids, how much caffeine is in the cans preteens actually buy, what the limits are by age, and the signs that mean too much.
Can toddlers drink Gatorade?
Not as an everyday drink, and not as the first choice when they're sick. Why pediatricians reach for oral rehydration solution instead, how to give it, and the dehydration signs that mean it's time to call.
Is toddler formula necessary?
For most children, no. What "toddler milk" and "transition formula" actually are, how they compare with whole milk, and the situations where your pediatrician might recommend a specific formula.
🍬Sugar
How much added sugar is OK by age, where it hides in everyday kids' food, and the label line that tells you in seconds.
💊Supplements and shakes
Protein powders, shakes and vitamins — what kids actually need, and what to check on the label.
Can toddlers have protein powder?
A toddler needs about 13 grams of protein a day, which ordinary food covers easily. Why powders and shakes usually add nothing, what to do for a picky eater, and the few cases where a doctor may suggest one.
Does a 2-year-old need vitamins?
Usually not. What the AAP says, the two nutrients picky toddlers most often run short of, and when it's worth asking your pediatrician about a supplement.
Can a 12-year-old drink protein shakes?
An occasional shake won't hurt most kids, but it rarely does anything food can't. How much protein preteens really need, why the AAP is wary of protein powders, and when a doctor might suggest a nutrition drink.
Common questions
How much sugar is OK for kids by age?
None added before age 2. From 2, the American Academy of Pediatrics and the American Heart Association recommend less than 25 grams (about 6 teaspoons) of added sugar a day. The 2025–2030 Dietary Guidelines advise avoiding added sugar in early childhood and say no amount is recommended for children aged 5 to 10.
Is juice OK for toddlers?
It isn't needed, and whole fruit is better. The AAP recommends no juice before 12 months, then at most 4 oz of 100% juice a day for ages 1 to 3, 4 to 6 oz for ages 4 to 6, and 8 oz for ages 7 to 18.
What should toddlers drink?
Water and plain milk. The AAP suggests about 16 oz (2 cups) of whole milk a day from 12 to 24 months and 16 to 24 oz from 2 to 5, with water as the other everyday drink. Soda, sports drinks, fruit drinks and flavored milk aren't recommended.
Is toddler formula needed?
Not for most children. The AAP says toddler formulas offer no nutritional advantage over a well-balanced diet with breast milk or cow's milk, often contain added sugars and cost more. A pediatrician may prescribe a medical formula for specific conditions.
Are fruit pouches healthy?
A pouch of pureed fruit or vegetables with nothing added can be a handy snack, but the Dietary Guidelines advise eating fruits and vegetables whole, in their original form, most of the time. Check the label — the Added Sugars line should read 0 g, and fruit juice concentrate counts as added sugar.
Do kids need vitamins?
Most healthy children don't. The AAP says children who eat a variety of foods usually get the nutrients they need, and supplements are mainly for those with a very restrictive diet, a diagnosed deficiency or a medical condition. Breastfed babies are the main exception — they need a daily vitamin D supplement. Ask your pediatrician before giving any supplement.
Sources
- American Academy of Pediatrics, HealthyChildren.org. Recommended Drinks for Children Age 5 & Younger.
- American Academy of Pediatrics, HealthyChildren.org (on Heyman MB, Abrams SA. Pediatrics. 2017;139(6):e20170967). AAP Recommends No Fruit Juice for Children Under 1 Year.
- Vos MB, Kaar JL, Welsh JA, et al. Circulation. 2017;135(19):e1017–e1034. Added Sugars and Cardiovascular Disease Risk in Children: A Scientific Statement From the American Heart Association.
- American Academy of Pediatrics, HealthyChildren.org. How to Reduce Added Sugar in Your Child's Diet: AAP Tips.
- U.S. Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2025–2030.
- U.S. Departments of Agriculture and Health and Human Services. Dietary Guidelines 2025–2030: Daily Servings by Calorie Level.
- American Academy of Pediatrics, HealthyChildren.org. Choose Water for Healthy Hydration.
- U.S. Food and Drug Administration. How to Understand and Use the Nutrition Facts Label.
- U.S. Food and Drug Administration. Added Sugars on the Nutrition Facts Label.
- American Academy of Pediatrics, HealthyChildren.org. AAP: Most Toddlers Don't Need Toddler Formula.
- American Academy of Pediatrics, HealthyChildren.org. Nutritional Supplements, Vitamins & Boosting Your Child's Immunity.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Table 3-1 and Appendix 3. Dietary Guidelines for Americans, 2020–2025.
For general information only — not a substitute for advice from your child's doctor. Our editorial standards.