How to Stay Hydrated: Hydration Hacks for Active Kids

While many parents focus on what their children eat, it’s also important to think about keeping your kids well-hydrated. Water plays a crucial role in helping kids thrive but getting them to drink enough water can sometimes be a challenge. In this article, we'll discuss how much water your child needs, the signs of dehydration, and creative strategies to make hydration fun and engaging.

Why is hydration for kids important?

Since our bodies are mostly water, staying hydrated helps your kiddo’s entire body. Water keeps joints, bones, and teeth healthy, and even helps your kid’s memory and attention. While many drinks help with hydration, water remains the best choice for staying well hydrated.

How much water should kids drink per day?

According to the American Academy of Pediatrics, children should consume the following amounts of water and other fluids every day:

Age	Cups of fluids per day
1-3 years	4 cups
4-8 years	5 cups
9+ years	7-8 cups

How many ounces of water should I include in my kid’s school day water bottle?

The size of the water bottle for your kid’s school day depends on several factors, including their age, how long they are at school, and access to water. If a water fountain is on the other side of the school and/or they are not given many opportunities to refill their bottle, you may want to purchase a larger bottle.

Other factors to consider when choosing a water bottle are school requirements on water bottles and any sounds the bottle can make. Schools may require closed containers only (no open straws), or if the bottle makes any sounds it can disrupt other children in class.

If possible, let your child help pick out their school day water bottle. If they like their water bottle, that will greatly increase the chances that they’ll use it!

How can I tell if my child is dehydrated?

Your kids don’t always know when they are dehydrated, so it’s important to know some of the signs. According to the American Academy of Pediatrics, here are signs of dehydration in children:

• Urinating less frequently or having dark-colored urine. Well-hydrated urine is light yellow and almost clear
• Being sleepy or irritable, without other cause
• Flushed skin

For older children, additional signs of dehydration in kids can include:

• Headache
• Thirst
• Lightheadedness
• Cramps
• Feeling excessively hot or cold
• Rapid pulse

Fever and dehydration in children

When your child has a fever, their risk of dehydration jumps up. Fevers mean their body is running at a higher temperature and burning through the liquids they drink faster. Also, your child may feel less like drinking when they have a fever, so it’s extra important to make sure they are getting some liquids in. Check with their healthcare provider on what additional signs of dehydration to be aware of when they are sick.

What are fun ways to help my kid drink more water?

Keeping kids adequately hydrated can sometimes be challenging, but with a little creativity, you can turn drinking water into a fun and engaging activity. Here are some kid-friendly tips to make drinking water more enjoyable:

• Flavor fun: Infuse water with fruits and herbs. Experiment with combinations like lemon slices, strawberries, or mint leaves to keep kids interested. There’s no right or wrong here, it’s whatever flavors your family enjoys!
• Stylish sips: Offer a variety of fun cups and silly straws to make drinking water exciting. Rotate them to keep the novelty fresh.
• Frozen treats: Make homemade popsicles using pureed fruit for a delicious hydrating snack that kids will love. You can use popsicle molds or small cups with popsicle sticks.
• Cool cubes: Create fun ice cubes by freezing slices of fruit and herbs, turning ordinary water into something cool.

Getting kids to eat well is just as important – click here for helpful tips and tricks!

Can kids drink too much water?

While anyone can drink too much water, they would need to drink a lot of excess water for that to happen. Or, consume a huge amount of water at once. If you are concerned about the amount of water your child is drinking, talk with your child’s health care professional.

L’il Critters: Supporting your child’s health

While keeping your kids hydrated is essential for their health, helping them eat well and getting the right nutrients can further support their growth and development. If you’re looking for a children’s multivitamin, L’il Critters Gummy Vites is designed to support kids’ health and development in yummy cherry, strawberry, orange, pineapple, and blueberry flavors.* It’s one your kiddos will look forward to taking!

Hydration is key

Staying hydrated is important for your kids (and you!), as it helps their bodies and brains work their best. Be sure they drink enough water daily by offering water several times throughout the day. And by incorporating fun flavors, engaging accessories, and refreshing treats, you can make hydration an enjoyable part of their routine. Pair these strategies with L’il Critters Gummy Vites to help your child get the essential nutrients they need, making healthy habits both easy and delightful.

Brought to you by the L’il Critters™ nutrition experts.