It can be quite challenging to ensure that children remain properly hydrated. Drinking water can get lost in the shuffle between school, sports, and other activities. How much water should a kid be drinking daily? What are the top tips to ensure kids are drinking plenty of water and staying properly hydrated every day? We’ve got you covered!
1- General Guidelines for Kids’ Hydration
Here are general fluid guidelines about Adequate Intakes (AI) set by the National Academies of Sciences:
- 5 cups* of fluid a day for children ages 4–8
- 7 cups* of fluid a day for girls ages 9-13
- 8 cups* of fluid a day for boys ages 9-13
* 1 cup is equivalent to 8 fluid oz.
These estimates do not reflect total dietary water intake, as we take in roughly 20% additional fluid from the food we eat. Additionally, warm temperatures and added physical activity can increase daily fluid needs. But these guidelines are a good starting point to know how much water a kid should drink daily.
2- Water is best and some water bottles encourage its intake in a fun way
These cool drinks lead us to reusable water bottles, for children or teenagers. In plastic or in bamboo and glass, they are often made with fun designs, inspirational quotes, and time markers to remind kiddos to boost their daily water intake. Reusable water bottles come in a variety of vibrant colors and cute pattern choices, which make it easy to fit everyone’s taste. Some designs are very functional as kids can simply open some bottles with one hand by clicking the button to access their fresh water. The flip-top lid is designed with a secure lock, making the water bottle also dust and leakproof. Lastly, the fast water flow mouth opening is an option that helps hydrate faster.
3- Hydration is also possible through Food
Water doesn’t come only in a glass or water bottle. Eating some specific foods can help our children have them meet their daily water needs. Here is a selection of the top 10 foods that have a high percentage of water – source from the USDA / NIH website:
- Cucumbers are made up of around 96% water – that’s the highest water content of any food.
- Melons such as cantaloupe and watermelon have some of the highest water content, at more than 90 percent.
- Pineapples
- Lettuce
- Strawberries
- Grapes
- Oranges
- Pears
- Celery
4- Fruit Juices and Smoothies
Fruit juice and smoothies contain about 85 percent water, which makes them super hydrating. Fruit pressers and blenders make it easy to make them at home, which is the only way to ensure that you drink 100 percent fruit juice. Another advantage is that the vitamins within natural fruits are also healthy.
If you go for ready-to-go fruit juices and smoothies, just be mindful of added sugars, which can inhibit hydration. If you like the convenience of ready-to-go smoothies, we invite you to discover our top 3!
What is the hack that works best with your kids to get them to drink more water? Let us know in the comments! If you want to learn more, you’ll find other ideas and tips to keep your children safe and hydrated in this article on the Blog.
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