How much should my child drink?

The amount your child needs to drink each day depends on their age, size, activity levels and the weather. See the guide below on how much fluid to offer your child each day.

• 1 to 3 years – 4 cups (1 litre)
• 4 to 8 years – 5 cups (1.25 litres)
• 9 to 12 years – 6 cups (1.6 litres)

Note: Standard measuring cup is 250ml. Offer more fluid in hot weather and with increased activity levels

Source: Nutrient Reference Values

Water

Tap water is the best drink for your child. Tap water contains fluoride that helps prevent tooth decay.

Milk and dairy alternatives

Milk is also a healthy drink option. Milk is an excellent source of calcium which helps build strong bones and teeth. If your child does not tolerate milk offer them calcium enriched plant based dairy alternative drinks such as soy milk. Your child can drink reduced fat milk from 2 years of age.

Fruit Juice

Fruit juice contains natural or added sugars and may increase your child’s risk of tooth decay. Only offer fruit juice to your child sometimes and limit to ½ cup diluted with water.

General Tips:

• Serve a cup of tap water or milk at each meal and snack
• Limit milk to 500mls each day
• Take a bottle of fresh tap water when you go out.
• Always have a jug of water in the fridge
• Put a bottle of tap water in your child’s lunchbox.
• Offer milk-based drinks with an after-school snack. For example, a fruit smoothie.
• Drink tap water yourself – be a role model.
• Foods such as fruits, yogurt, and custard also provide fluid and add to your child’s daily fluid intake.

Drinks to avoid

• Some drinks are high in sugar or acid or both. They have little nutritional value and can lead to tooth decay. Only offer these drinks occasionally, in small amounts
• Do not give your child drinks that have caffeine, like cola, coffee, tea and energy drinks. Tea, coffee and cola can decrease absorption of important nutrients such as iron.

Sugar content of drinks

• Water – 0 teaspoons
• Coconut water (375ml) – 4 to 5 teaspoons
• 375ml can of soft drink – 7 to 8 teaspoons
• 250ml cup of fruit juice – 4 to 6 teaspoons
• 300ml carton of flavoured milk – 6 to 7 teaspoons
• 375ml can of flavoured mineral water – 6 to 7 teaspoons
• small Slurpee^TM – 6 teaspoons
• 600ml bottle of sports drink – 8 to 9 teaspoons

Where can I get more information?

• Talk to your General Practitioner (GP).
• Make an appointment with a Canberra Health Services (CHS) Community Dietitian by phoning (02) 5124 9977.

• Visit the Australian Guide to Healthy Eating at: https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
• Visit the Aboriginal and Torres Strait Islander Guide to Healthy Eating at https://www.eatforhealth.gov.au/sites/default/files/2022-09/FINAL_ATSI_Guide_to_Healthy_Eating_A4_size_double_sided_POSTER_D15_1106141.PDF

For more support for Aboriginal and Torres Strait Islander mothers and children contact:

• Australian Family Partnership Program: https://www.winnunga.org.au/afpp/
• Winnunga Nimmityjah Aboriginal Health and Community Services: https://winnunga.org.au/
• Yerrabi Yurwang – Child & Family Aboriginal Corporation: https://yerrabi.org.au/