A Parent’s Guide to Healthy Drinking Habits for Kids

Staying hydrated is essential for children’s growth, energy levels, and focus. While hydration might seem straightforward, there are a few key things to know to keep your kids happily hydrated with healthy habits.

1. Know Their Daily Water Needs

Children’s water needs vary by age and activity level. Generally:

• Ages 1-3: About 4 cups per day
• Ages 4-8: Roughly 5 cups per day
• Ages 9-13: Around 7-8 cups per day
• Ages 14+: 8-11 cups, especially during sports or physical activities

Encourage them to drink throughout the day, starting with a glass in the morning to “wake up” the body after hours without water.

2. Choose Water First

While kids might prefer juice, water should be their primary hydration source. Sugary drinks can lead to energy spikes and tooth decay, and drinking too much milk can reduce their appetite for nutrient-rich foods. Juice is best limited to 4-6 ounces per day for kids aged 1-6, and 8-12 ounces for older kids.

3. Make Drinking Fun

Sometimes, adding excitement to drinking water can motivate kids. Try colorful, reusable bottles with fun straws, or add fruit slices like lemon, orange, or berries for a hint of flavor and color. A bit of variety keeps them interested and eager to hydrate!

4. Teach Them the Signs of Thirst

Encourage kids to notice when they feel thirsty, tired, or have a dry mouth—these are signals their body needs water. For active kids, remind them to drink water before, during, and after play to avoid dehydration.

5. Set a Routine

Making hydration a regular part of their day can build lifelong habits. Serve water with meals, offer it during homework breaks, and make it a go-to drink after school. In warmer months, provide extra water and hydrating snacks, like watermelon or cucumber.

6. Consider a Home Filter

Many families find that filtered water tastes better and is more appealing for kids. A countertop reverse osmosis system or simple pitcher filter can improve water taste and quality, helping ensure children stay hydrated with clean water.

With these simple steps, you’ll make hydration a natural, enjoyable part of your child’s routine—helping them grow and stay healthy every day!