Kid Hydration: How Much is Enough as the Weather Heats Up?

Most adults trying to stay healthy know the rule - try to drink 8 glasses of water per day, at a minimum. But what about kids - especially as they get into their sweaty spring sports (or playground) schedule? It’s hard to know, especially when what’s appropriate today might not be appropriate tomorrow, when they shoot up 3 inches! Here are some pointers for parents to understand how much water to encourage their kids to drink so they can stay hydrated without being waterlogged as they slosh across the soccer and little league fields.

6-12 month olds

No extra water should be given to our babies until they reach 6 months old. At this time, you can begin incorporating 4-8 oz (1/2-1 cup) of water per day into their diet.

While many parents (guilty as charged!) think, “if a little of something is good for my baby, a lot is better!” that is not the case with water. If you give too much water, your little guy or gal will fill up without taking in enough calories and could have trouble gaining weight appropriately.

1-5 year olds

During this timeframe, your kiddo should be drinking 8-40 oz (1-5 cups) of water per day. This is a large range! For the younger or smaller-sized kids, aim for the lower end of the range. For the older or bigger-sized kids, aim for the higher end of the range.

5-12+ year olds

For elementary aged kids, ensure they are drinking 5-8 cups of water per day. As they hit those teen years, they should be matching adult-level expectations of 8 cups of water per day, or more. And remember, activity level and weather have a big impact on how much water we need. If we're sweating a lot and working vigorously, that water needs to be replaced. Replacing electrolytes is a great idea, as well - coconut water is a great option!

That’s a Lot of Water!

Having trouble getting your kiddo to guzzle from the fountain? Don’t worry - water doesn’t have to be… water. Water-rich foods such as fruits, veggies, milk and juice (in moderation) have high water content. Juice popsicles (ideally 50% juice, 50% water), fruit smoothies, and even water with a splash of flavoring can do the trick. Just be sure not to let your child fill up on the “empty calories” of sugary drinks or take in much caffeine - the goal is healthier kids, not jittery ones!