Your toddler requires plenty of fluids to stay hydrated, but consuming too much can fill their small stomach and leave little space for essential nutrients from food. Here’s how to ensure they’re getting the right amount.

Toddlers and Their Relationship With Drinks: A Comprehensive Guide

Toddlers are notoriously picky eaters—and sometimes, equally selective drinkers.

While some little ones are happy to carry their sippy cups around all day (consuming plenty of liquids but fewer nutritious foods), others may turn up their noses at the first whiff of cow’s milk. This can make it even more challenging for them to get enough calcium and protein.

When determining how much liquid your growing child needs, think of Goldilocks and the Three Bears: not too much, not too little—just the right amount.

How Much Should My Toddler Drink Each Day?

Although exact numbers may vary, use these general guidelines for your toddler’s daily hydration:

• Children 12 to 24 months: 1 to 4 cups of water and 2 to 3 cups of milk
• Children 2 to 5 years old: 1 to 5 cups of water and 2 to 2.5 cups of milk

The only two fluids your toddler truly needs? Milk and good old-fashioned H2O. You can keep track of what they’re drinking by measuring their fluids in the morning and offering them throughout the day.

Make an effort to limit your child’s exposure to sugary drinks like sports drinks, sodas, and lemonade—even natural juices and flavored milk. While these may contain vitamins, they are often high in sugar.

How Much Milk Should My Toddler Drink?

Between their first and second birthdays, toddlers should aim to drink 2 to 3 cups—or 16 to 24 ounces—of whole milk daily. At this stage, they require extra fat in their diets to support their growing bodies and brains.

However, if there’s a family history of obesity or heart disease, consult your pediatrician to see if lower-fat milk (such as 2%) is a better option.

Between ages 2 and 5, toddlers should consume about 2 to 2.5 cups of milk per day, with most transitioning to low-fat (1%) or skim milk.

In addition to healthy fats, milk provides calcium, protein, vitamins A and D, and zinc.

Unless your child has a dairy allergy or milk intolerance, toddlers should not drink plant-based milks like almond, cashew, rice, oat, or hemp milk. These alternatives typically have less protein and fewer calories than cow’s milk. If you prefer a non-dairy option for your child, soy milk is considered an acceptable substitute.

Keep in mind that too much milk can be a bad thing. Drinking excessive amounts can fill your toddler up with liquids, leaving them too full for solid foods. This can result in deficiencies in important nutrients like iron. Milk does not contain iron, and insufficient iron intake can lead to learning and behavioral issues, as well as iron-deficiency anemia (a lack of red blood cells).

How Much Water Should My Toddler Drink?

From the age of 1, toddlers should drink about 1 to 4 cups—or 8 to 32 ounces—of water daily. After their second birthday, they should increase their intake to 1 to 5 cups (or up to 40 ounces) of water each day.

Plain water is the best option when your child is thirsty, especially between meals. Water is not only gentler on your toddler’s stomach and teeth than juice or other beverages, but helping them develop a taste for it now will instill healthy habits for life.

How Much Juice Should My Toddler Drink?

Toddlers aged 1 to 3 years should limit their juice intake to no more than 1/2 cup (4 ounces) per day, as recommended by the American Academy of Pediatrics (AAP). Juice is often loaded with sugar, which can be tough on a growing child’s stomach and increase the risk of cavities.

Additionally, toddlers who consume too much juice throughout the day may end up taking in too many calories and too few nutrients—habits that can lead to poor nutrition.

If you do serve juice, choose “100% fruit juice,” which contains more vitamins (and fewer sweeteners and additives) than beverages labeled as “fruit juice” or “fruit drinks.” You can also dilute fruit juice with water to reduce its sugar content.

Better yet: encourage your child to eat whole fruits, which are rich in fiber and packed with other essential nutrients.

How to Encourage a Toddler to Drink More

Struggling to get your toddler to drink enough during the day? The best way to encourage them to drink water and milk is to lead by example. Toddlers learn by observing their parents and caregivers, so carry a water bottle and sip from it throughout the day.

You can also make drinking more appealing by letting your child pick out a special straw cup or water bottle they love. However, when it comes to milk, your toddler may do better drinking from a regular cup. Sippy cups and bottles make it easy for toddlers to consume too much liquid because they can carry them around all day.

Learning to drink from a regular cup can be a bit messy, so expect some spills along the way. If you prefer the convenience of spill-proof straw cups, limit their use and encourage your child to drink from a regular cup whenever possible.

If your child isn’t a fan of plain water, try infusing it with slices of lemon or berries. Alternatively, offer fruits and vegetables with high water content, such as watermelon, cantaloupe, and strawberries. Remember, food can also contribute to their daily fluid intake!

Encourage healthy drinking habits without stressing too much. Factors like the weather, your child’s mood, activity level, and appetite can all influence how much they drink each day.

When to Talk to Your Pediatrician About Dehydration

Highly active toddlers—especially those playing outdoors in the summer—may be at risk for dehydration. Symptoms to watch for include irritability, flushed skin, dry lips, a sticky mouth, and decreased urination or dark-colored urine.

If you suspect your child may be dehydrated, don’t hesitate to reach out to your pediatrician for advice.