From expansive beverage aisles at grocery stores to cooler cases full of brightly labeled bottles at corner markets, options for what to drink are seemingly endless.

Newly released Healthy Eating Research guidelines, which are based on a review of the current research by a group of experts from leading children’s health and nutrition organizations, provide beverage recommendations for kids ages 5 to 18. The new recommendations categorize beverages into three groups: recommended, limit and avoid. The guidelines aim to promote healthy hydration habits and reduce the negative effects of some drinks on youths.

Ultimately, plain water and pasteurized milk are the only beverages that are recommended. The benefits of water in maintaining bodily functions, such as regulating temperature, supporting digestion and keeping joints lubricated, are well-known science. These new guidelines reinforce the idea that water should be the go-to choice for children of all ages. It’s a simple, low-cost way to ensure hydration while avoiding the sugar and additives found in many popular drinks.

The guidelines specify that kids may consume 2 1/2 to 3 cups of unsweetened, pasteurized milk daily. While the finer points of dairy consumption are not the focus of the report, a child consuming 3 cups of milk daily in addition to yogurt, cheese and other products may be getting too much. Milk provides essential nutrients like calcium and vitamin D, which are crucial for bone growth and development. Milk can be an especially important beverage for growing children, providing calories and protein.

Beverages to limit include 100% juice, plant-based milks and sweetened, flavored milks. While 100% juice contains no added sugar or additives, it is lower in dietary fiber and more calorically dense than whole fruit. Therefore, it’s recommended to limit daily consumption to three-quarters of a cup to 1 cup, depending on age.

Plant-based milks include beverages made from grains, beans, nuts and seeds. They are often fortified to try to achieve a nutritional value similar to dairy milk’s. Plant-based milks serve as an alternative to dairy milk for those with medical issues like a dairy allergy, or who are vegan. However, the nutritional value of plant-based milks varies widely so it’s important to check the nutrition facts food label for the best option.

Sweetened dairy and nondairy milks should be limited, as they are a source of sugar. However, flavored and sweetened milks are more palatable and can improve the nutrition of some kids who struggle to get enough calories and nutrients.

Children and teens should avoid include sugar-sweetened beverages and those with nonsugar sweeteners, caffeine and other stimulants. Sugary beverages like soda, fruit drinks, aguas frescas and sweet tea are discouraged because they can contribute significantly to excess calorie intake, promoting health issues like type 2 diabetes, tooth decay and heart disease. In addition, these beverages provide little nutritional value and have the potential to displace foods and beverages with essential nutrients.

Nonsugar sweeteners, also known as no- or low-calorie sweeteners or artificial sweeteners, like saccharin, aspartame and sucralose should be generally avoided by kids due to potential negative effects of long-term use such as disruption of the gut microbiome.

The popularity of energy drinks over the past decade has led to a surge in caffeine intake among adolescents and teens. Caffeinated beverages like coffee, some teas, energy drinks and energy shots can lead to or worsen sleep problems, increased blood pressure, anxiety, elevated heart rate, digestive issues and dehydration, among other concerns. Plus, many caffeine-containing drinks also have excess calories and sugar.

The main takeaway from these new guidelines is that kids and teens should be drinking plain water, flat or sparkling, and milk primarily. Plant-based milk, flavored sweetened dairy milk and 100% juice should be limited. Finally, we should steer kids and teens 18 and under away from sugar-sweetened beverages and caffeinated drinks, as they come with increased risk. As adults, we can make these healthier options for hydration available for people of all ages as a way to serve as positive role models for children.

LeeAnn Weintraub is a registered dietitian providing nutrition counseling and consulting to individuals, families and organizations. She can be reached at RD@halfacup.com.