Over the previous days, we have focused a lot on healthy food habits when thinking about your child’s health. But what your child drinks each day can have just as much impact on their blood sugar levels, energy, mood, and long-term wellbeing. From fizzy drinks to fruit juices, sugary beverages can sneak into your child’s routine without much thought. The good news? With a few simple swaps, you can make a big difference to their health, helping them feel better now and build strong habits for the future.
Why It Matters:
✔ Sugary drinks can cause rapid blood sugar spikes, leading to hyperactivity, poor concentration, and later, energy crashes.
✔ Over time, frequent high sugar intake increases the risk of type 2 diabetes, weight gain, and tooth decay.
✔ Even drinks labelled as “natural” or “healthy,” like smoothies or juices, can contain as much sugar as fizzy drinks. The trick is to check the food label
What You Need to Know:
• When children drink sugary beverages, the sugar is absorbed quickly into the bloodstream, causing a spike in blood sugar.
• This triggers the body to release insulin, which helps lower blood sugar—but also encourages fat storage if the excess sugar isn’t needed by bodily functions.
• The cycle of spikes and crashes can affect mood, focus, and appetite, often leaving children tired and craving more sugar.
How to Implement Change
Today’s Challenge: Offer cold water with fun extras like lemon, mint, or orange slices—kids love the colour and flavour (check out the fruity recipe below):
Healthy Swap Recipe: “Rainbow Citrus Splash”
Ingredients:
• 1 litre cold water
• 2 slices of orange
• 2 slices of lemon
• A few raspberries or strawberries
• A few fresh mint leaves
• Ice cubes (optional)
Instructions:
1. Add all the fruit and mint to a large jug or bottle of water.
2. Let it sit for 30 minutes (or overnight in the fridge) to infuse.
3. Serve cold with a straw or in a colourful cup to make it fun!
Let your child pick the fruit combo next time—they’ll feel more involved and excited to drink it.
You could also try:
✔ Using a reusable bottle with stickers or fun designs to make water more appealing.
✔ Limit fruit juice to once per day (150ml max) and dilute with water if needed.
✔ Try herbal teas like chamomile or rooibos—great warm or chilled, with no caffeine or sugar.
✔ Be a role model: let your child see you enjoying healthy drink choices too!
💬 Encouragement for Parents:
Every time you choose water over fizzy drinks, you’re protecting your child’s health—not just now, but for the future. You’re doing an amazing job making small changes that lead to lifelong habits.
📌 Next email: Smart Snacking!
Wishing you and your child the best of health and happiness,
The COGNITION for Smart Kids & Teens Team