How to Keep Your Kids Hydrated Without a Fight

Dehydration isn't always obvious. For most people, there are no sudden, major signs. It's gradual, which often means it's easy for you to overlook the signs that you're becoming dehydrated until it's serious.

Busy kids, playing outside in the sun or enjoying games with their friends in the backyard, may not pick up on those signs at all because they're so caught up in the action. When there is fun to be had, who has time to pick up a water bottle and rehydrate?

But as kids are frequently very active outside in the summer months, running from one sports activity to the next, or finding ways to stay out of the house with their siblings or neighborhood kids, hydration is vitally important. (Of course, in colder months, they can stay plenty active in gymnasiums and indoor arenas. Hydration is important then, too.) All that activity in the sun can lead to greater sweat production. They need to replenish electrolytes, hydrate, and give their bodies the fluids they need to keep their energy high.

But as a parent, how do you help them remember this oh-so important task? How can you make sure your kids are always prepared with (and drinking) plenty of fluids long before they reach dehydration or, worse, show signs of heat exhaustion (e.g. excessive thirst, fatigue, nausea, dizziness, etc.)?

In this article, we will help you learn how to speak to your kids about proper hydration — it's not just boring ol' cups of water — and find ways to encourage them to keep sipping for their safety.

How Much Water Do Kids Need?

Infants and Toddlers

Water is important from an early age. "Not only does drinking water help maintain a healthy weight, but it keeps the bones and teeth healthy, helps regulate blood pressure and circulation, transports nutrients to the cells and tissues, helps to regulate your temperature, improves physical activity, and improves focus and mood," says Dr. Kyle W. Monk, M.D., certified pediatrician at Cedars-Sinai Medical Center and Scientific Advisor for Sugarbreak. Children can start drinking water as young as six months.

Children under a year can have about four to eight ounces of water a day. Generally after a meal, parents should offer a few ounces of water to help with digestion, Monk says.

Children between one and three years should aim for about four cups of fluids a day. "This typically works its way out to be two cups of milk and two cups of water," Monk explains.

"Some children may still gravitate towards milk at this age, but should still take about two ounces of water each hour they are awake," she says. Think of this as four big gulps of water between the many transitions and activities of the day.

School-Aged Children

For school-aged kids that are more active (ages four to eight years), Monk typically recommends five cups a day.

Children over the age of eight should have at minimum eight cups of water a day, and always, children going to school should start their day with a cup of water.

How to Know Your Kid Is Dehydrated

In younger children, you can monitor their wet diapers to check their hydration status. Additionally, look at tear production, saliva production, and how sunken their soft spot is, explains Monk.

Older children may notice their skin is dry, lips are chapped, or their mouth feels dry if they aren't appropriately hydrated.

Children should know the goal is to have light yellow colored or clear urine, and darker urine is more indicative of dehydration. (Of course, foods and medicines can impact urine color, so keep that in mind if there is a sudden darkening.) Most children and adolescents urinate about six times a day; anything under four is a red flag.

If your child has headaches at the end of the day, is irritable, or has difficulty concentrating (dropping grades may be a clue), they may not be getting enough water while they're at school. If your child is showing signs of confusion, exhaustion, or more severe signs of dehydration, it's best to contact your doctor urgently.

How to Keep Your Kids Hydrated

Yes, plain old water is the best source of hydration. It's cheap, too!

"Most tap water has fluoride which helps to keep the teeth healthy," says Monk, so it's fine to go with tap. "It also is zero calorie and doesn't add unnecessary sugars like juices or sports drinks," she says.

In fact, "We generally recommend against juices, sodas, and energy drinks for children as they usually are filled with sugars and will curb their appetite from eating other preferable nutritious foods," Monk says. "These sugars can also predispose to cavities, weight gain, and nutritional deficiency."

If your child does not enjoy plain water, you can naturally flavor their water by adding pineapple, berries, mint, and other fruits. Consider giving them a fun water bottle that encourages them to keep it nearby and sip from it often. We love these decorative water bottles and cups with straws from Simply Modern. They carry dozens of designs, from playful monsters to recognizable Disney characters. For older kids, their very own Yeti is definitely a great option.

At meal times, opt for foods with higher water content such as watermelon, cantaloupe, grapes, and grapefruit. For vegetables, consider broccoli, celery, cucumbers, and iceberg lettuce.

Snacks can be an important tool for hydration, too. Offer them some strawberries or watermelon; the natural sugars and electrolytes in the fruits help the body to circulate the fluids better.

These hydrating foods add that extra boost of hydration with a great dose of vitamins, minerals, and even fiber for a win-win all around. Getting hydration from food sources, instead of liquids alone, can add up throughout the day and make a difference in their hydration status.

"If your child is showing mild signs of dehydration, it is best to correct that quickly, so make sure to remove them from any excess heat and give them one serving of a sports drink followed by one to two cups of water," says Bonk.

Boost Electrolytes When Your Kid Is Active

Although water is the best source for hydration, sports drinks can be helpful to replenish lost electrolytes. Electrolytes help maintain the body's natural energy systems, including alertness and mood. "In terms of hydration, replacing the electrolytes lost in sweat and urine is essential in maintaining fluid balance," says Leslie Bonci, M.P.H., R.D.N., sports dietitian for the Kansas City Chiefs.

Electrolytes play an important role in regulating the blood pressure, too, keeping the heart beating normally, and helping the muscles and tissues work properly. Children may suffer from dehydration more easily due to overheating from vigorous exercise.

"If your child is having weakness or muscle cramps, or extreme fatigue, these may be signs that they may benefit from electrolyte supplement," says Monk. For routine play and exercise, one to two hours under humid and hot circumstances, a sports drink during and after exercise is acceptable, she says.

Before play and exercise, encourage your child to take in at least one cup of water and take time to pause their play and have a few water breaks throughout. "You can also offer a small snack, like a whole fruit, prior to exercise to give them added electrolytes and carbohydrates for a natural boost of energy," says Monk.

If they are playing in a big game, it's important they hydrate before the event and also take in one cup of water per 20 minutes of play, as a general guideline.

And stay away from energy drinks, Bonk warns. "In addition to added sugars, these beverages typically include caffeine or other stimulants that have no role in a child's diet," says Monk.