Why water is your child's best friend

Think of water as the engine fuel for your child's body. It helps them in so many ways:

• Energy and focus: Staying hydrated keeps their energy levels up and helps them concentrate better at school and during playtime. Dehydration can lead to headaches and fatigue.
• Body basics: Water helps regulate their body temperature, especially when they are active or it's hot outside. It also supports smooth digestion, prevents constipation, and helps the kidneys filter waste.
• Growing strong: Water supports overall growth and helps keep their skin healthy and joints moving easily.

How much water do kids really need?

• Infants (under 6 months): They get all the fluid they need from breast milk or formula. Do not give water to infants during this time.
• Toddlers (1-3 years): Around 5-6 cups of fluids per day, including water and milk.
• Young children (4-8 years): Around 7-8 cups of fluids per day.
• Older kids and teens: Needs vary, but generally, girls need about 9-11 cups and boys about 10-14 cups per day.

Drinks to limit or avoid

While water is best, some drinks can actually work against good hydration:

• Sugary drinks: Sodas, fruit drinks, lemonade, and sweet teas add extra sugar and calories without much nutritional value.
• Fruit juice: If you offer juice, make it 100% fruit juice and limit it to a small amount, like 4 ounces or less per day. You can also dilute the juice with water to make it healthier. Whole fruit is always the best choice.
• Energy drinks: These often contain high levels of caffeine and other stimulants that are not good for children and can actually lead to increased urination and dehydration.

Watch for these signs of dehydration 

Sometimes, kids are so busy playing that they forget to drink. Young children, especially, might not recognize they're thirsty until they're already dehydrated. Keep an eye out for these signs:

• Feeling very thirsty or having a dry mouth and tongue. 
• Few or no tears when crying. 
• No wet diapers for 3 hours or more (for infants/young children) or not urinating often. 
• Sunken eyes or a sunken soft spot on a baby's head. 
• Being unusually sleepy, acting fussy, or having low energy. 
• Dark-colored urine. 

If you notice these signs, especially if your child is also vomiting or experiencing diarrhea, it's very important to contact their healthcare provider right away. Dehydration can quickly become serious in children.

Simple tips to encourage more sips 

Making hydration fun and easy can help build lifelong healthy habits: 

• Keep water handy: Always have a water bottle or cup filled with water nearby, especially during meals and playtime. Take water bottles with you when you go out. 
• Make it fun: Let your child pick a special water bottle. Let them choose some stickers to add to the outside! Use fun straws or add slices of fruit, like berries, cucumber, or lemon, for a natural flavor boost. 
• Lead by example: Kids often copy what they see. Let them see you drinking water throughout the day. 
• Offer water often: Don't wait for them to say they're thirsty. Offer water regularly, especially during hot weather or active play. 
• Water-rich foods: Offer fruits and vegetables that contain a lot of water, like watermelon, strawberries, oranges, cucumbers, and tomatoes.