NUTRITION ED: Hydration for Kids

Water is a nutrient that we often forget about. However, it is essential for our health and survival. Water has many roles in our bodies, like protecting our organs, assisting in digestion, and maintaining overall health¹. If we, as adults, can forget to drink water, it should be expected that our children also forget. So, what is the best way to make sure your child stays hydrated? To ensure your child is drinking enough water, make sure they drink small quantities throughout the day. Reminding your child to drink water with meals is a great way to ensure your child is drinking water regularly.

Another way to encourage your child to drink more water is to explain why we need it every day. We lose water through running, cycling, and even breathing. Children are incredibly active; therefore, it is essential they drink enough water to keep them hydrated. As children get older, they will need higher amounts of water. The chart below shows the recommended amount of water for children of different ages. Every child’s needs are different, and they can change day-to-day. The important lesson to teach children is to be aware of how they feel. Avoiding dehydration is important as dehydration can cause unpleasant side effects, such as dizziness, headaches, and feelings of thirst. Encouraging water consumption throughout the day can help prevent this4. Another way you can make sure your child is hydrated is by the color of their urine. Ideally, it should be pale yellow. As we become dehydrated, the color darkens.

Kids Total Daily Beverage and Drinking Water Requirements

Drinking plain water is not the only way your children can increase their water intake. Fruits and vegetables naturally contain water. Incorporating fruits and vegetables into meals is a great way to encourage higher water intake³. By adding new habits throughout the day, your child can slowly increase water intake over time.

Many children enjoy drinking juices and sodas more than water. There is nothing wrong with having these beverages. However, water is essential for our health and should be encouraged! Next time your child has a juice or soda, have them drink a glass of water with the other beverage. You can also try diluting the juice by filling half the cup with water and half juice. Teaching your children about the benefits of water may also increase their interest in drinking water. Emphasizing water as a drink that can help them grow stronger, run faster, and have higher energy are great ways to highlight water. Adding sliced fruits to water is a fun way to add extra flavor that can mimic the flavors of soda and juice.

Tips to Encourage More Water Consumption:

• Flavor water with fruit slices! Strawberries, lemons, limes, and other fruit slices are easy ways to add some excitement to water.
• Use a reusable water bottle. Carrying around a portable water bottle is easy to always have water on hand.
• Incorporate fruits and vegetables at meals to increase water consumption through foods.
• Encourage your children to remember to drink water during times of higher activity. Water can be lost through sweat, so it’s important to replace the water that has been lost.
• Have a glass of water before drinking a soda or juice.

Remember, children pay attention to and mimic what you do, so make sure to lead by example. Try implementing at least one of the tips mentioned above in your own life. Your child will see that change and mimic it until it becomes a habit. The point is not to be perfect but to create small changes that lead to healthier lives.

By Grace Carroll, Texas Woman’s University – Houston Dietetic Intern

References

1. How much water should you drink? Harvard Health. Published March 25, 2020. Accessed November 20, 2021.
2. Long Pby C, Healthy G, Resorts BS, et al. Getting kids off to the right start with water and milk! USDA. Published February 21, 2017. Accessed November 20, 2021.
3. Ellis CE. Water: How much do kids need? EatRight. Accessed November 20, 2021.
4. Ellis CE. Hydrate right. EatRight. Accessed November 25, 2021.