Your Child's Health: Drink water, not soda

The next time your children reach for soda, offer them water instead. You may be helping them develop a lifetime of healthful habits. Many nutritionists consider water, whether filtered, spring or tap, as the ideal beverage. It helps the body eliminate waste, which in turn can reduce long-term risk of colon cancer. Water can also help the body maintain appropriate weight and temperature.

Despite the benefits water provides, youngsters often choose juices and sodas, or in some cases, coffees and teas. Too much juice or soda can result in added calories that in turn can sometimes help promote obesity.

An 8-ounce serving of juice or soda provides an average of 100 to 120 calories. An extra 500 calories daily over and above a child's caloric needs can, in one week, lead to a pound of body weight.

If your child is overweight, you might examine his or her fluid intake. Youngsters may be better off quenching their thirst with water rather than juice or soda. Nutritionally speaking, water is a better choice for fluid intake because it does not contain the calories, sugar or caffeine carried in sodas.

Although juices are sources of vitamins, including vitamin C, the best sources of vitamins and minerals are the fruits and vegetables themselves. These foods are more nutrient-dense and richer in fiber. They are, on average, 80 percent fluid and contain chemicals that reduce the risk of cancer and cardiac disease.

Water comprises about 50 percent to 60 percent of an adult's body weight. In infants, it's an estimated 75 percent. For this reason, young people require proportionately more water than adults, about six to eight glasses daily.

As children mature from infancy, two to three 8-ounce servings of milk are recommended daily. But they still need three to four more cups of fluid. These could be provided with water instead of juice or soda.