Hydration tips for kids

Is common knowledge that water is important for our health. Like ours, children's bodies are made up of two thirds water. Dehydration can cause tiredness, confusion, headaches and crankiness -  it can also lead to serious medical problems if not addressed

Signs of dehydration:

  • dizziness or light-headedness
  • nausea or feeling upset in the stomach
  • headaches
  • dark yellow, brown and/or overly smelly urine
  • dry mouth, lips or tongue

How to avoid dehydration?

The answer is relatively simple. Water. The recommended daily intake for children can help you understand how much your child needs.

  • 5 to 8 years old: 5 glasses (1 litre)
  • 9 to 12 years old: 7 glasses (1.5 litres)
  • 13 years old and over: 8 to 10 glasses (2 litres).

If exercising or being active. children may need to take on more water. They may say they aren't thirsty but a drink before, during and after physical activity helps our bodies recover.

5 tips to help your child stay hydrated

1. Make water accessible - make it fun by letting them pick out their favourite water bottle. They are more likely to keep it with them if their favourite character is on it. Check out Healthy Harold's drink bottle as a start

2. Eat your water - fruits that solve hunger and hydrate at the same time include watermelon, strawberries and peaches/ 

3. Limit sports drinks - sports drinks are generally loaded with sugar and should only be consumed during strenuous physical activity. 

4. Avoid soft drink (and energy drinks) - not only are they loaded with sugar, they often contain caffeine which can actually increase dehydration. 

5. Drink before, during and after - physical activity is great for kids and water helps their bodies recover and perform. More about physical activity.