Hydration for Kids: How Much Water Do They Really Need?
Staying hydrated is more important than ever. Children often forget to drink water while they’re busy playing, so it’s up to us to make sure they’re getting enough throughout the day. Dehydration can lead to dizziness, fatigue, and headaches—but staying ahead of it is simple with these tips.
Water is the Best Choice
While other beverages like coconut water or juice contribute to daily hydration, plain water remains the gold standard. According to the American Academy of Pediatrics, energy drinks and sugary sports drinks should be avoided for kids. Instead, jazz up water by adding a splash of lemon, lime, or orange for a refreshing twist.
How Much Water Do Kids Need?
The amount of water children need depends on their age. Here’s a quick guide:
- 1–3 years: About 4 cups
- 4–8 years: About 5 cups
- 9–13 years: About 8 cups for boys, 7 cups for girls
- 14–18 years: About 11 cups for boys, 8 cups for girls
Encourage water breaks before, during, and after activities. A good rule is to drink 30 minutes before playing and then every 15–20 minutes while active.
Hydration through Food
Did you know that fruits and veggies can also keep kids hydrated? Water-rich foods like watermelon (91% water), cucumbers, tomatoes, oranges, and berries make for refreshing snacks. Bonus: They’re packed with vitamins and antioxidants, too!
Cool Hydration Hacks
- Frozen Water Bottle Trick: Freeze a water bottle and pack it in your child’s lunchbox. It keeps food cool and provides a chilled drink by midday.
- Serve it Cold: Kids are more likely to drink water when it’s cold, so keep water bottles in the fridge or pack them with ice.
Signs of Dehydration
It’s crucial to recognize when a child may not be getting enough fluids. Notify your pediatrician if you notice:
- Less playfulness
- Reduced urination
- Dry mouth or lips
- Fewer tears when crying
- Sunken soft spot on an infant’s head
Hydration is key to enjoying summer fun! By encouraging healthy drinking habits and incorporating hydrating snacks, you can keep your little ones refreshed and ready to take on the day.