Learn about fluid recommendations and get tips to make sure children stay hydrated.
Educators and parents all play a role in supporting a child’s health and wellbeing. That can start with healthy habits like drinking enough fluids. Our registered dietitians created this article to explain why hydration is important and to give practical tips to meet fluid needs.
The importance of fluids
Fluids help quench thirst and prevent dehydration. Their role in the body goes beyond that though. Fluids help carry nutrients, flush out waste, cushion organs and regulate body temperature. All of this means kids need enough fluids each day to feel their best!
Signs of dehydration
It’s easy to miss the signs of a dehydrated child when kids are busy at school or doing fun activities. Kids may feel thirsty, faint or dizzy if they don't drink enough. They could also have dry lips, headaches or muscle cramping. Children may not notice these signs, so you should watch for them and be prepared.
Recommended amounts
Every child has different fluid needs, depending on their age, gender, activity level and overall health. Most children ages 4+ years need 5 to 8 cups (1.25 to 2 litres) of fluid each day, but that can vary.
They may need more in situations such as:
- Playing or exercising for long periods
- Spending time outside on a hot or humid day
- Feeling unwell, especially with fever, vomiting, or diarrhea
Ask three questions to check hydration status:
1. Are you thirsty?
Children might be dehydrated if they feel thirsty or have a dry mouth.
2. What colour is your pee?
Pale yellow urine usually means good hydration. Dark yellow urine or fewer trips to the washroom may be signs of dehydration.
3. How do you feel?
Dehydration can cause tiredness, headaches or difficulty focusing. Kids may also feel dizzy or light-headed.
Fluid sources
Canada’s Food Guide recommends choosing water to stay hydrated. It also recommends plain milk or foods high in water like fruit, vegetables, soup and yogurt. Limit sugary drinks like fruit-flavoured drinks, pop and energy drinks. They contain a lot of added sugar and can impact health over time.
Tips to help kids drink more water
- Encourage kids to drink water at regular times throughout the day. Be a role model and choose water whenever you can.
- Remind kids to take a reusable water bottle to school and activities. Clean water bottles with hot soapy water every day.
- Teach children to drink fluids before, during and after physical activity. This is important even if they aren’t thirsty.
- Keep water within easy reach for children. Keep a stool near the sink and a clean drinking cup.
- Keep a jug of cold water in the fridge or fill water bottles halfway with ice. Leave a water bottle on the counter if kids prefer warm water.
- Add fresh or frozen fruit to water for more flavour. Try favourites like strawberry and orange, cucumber and lemon, or watermelon and mint.
Hydrate with other foods and drinks
- Offer plain milk with meals.
- Have fruit, vegetables or yogurt available for snacks.
- Try a new soup recipe.
- Make an ice pop. Try Strawberry Kefir Pops.
- Try one of our tasty smoothie recipes like Banana berry blend. Get your free copy of the Spin-a-smoothie.
- Try our watermelon pizza recipe for a juicy snack.
Looking for more information? Watch a short video to help K-6 students learn how the body uses water and how to recognize signs of thirst.
References
https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables.html
https://www.unlockfood.ca/en/Articles/Water/Facts-on-Fluids-How-to-Stay-Hydrated.aspx
https://www.unlockfood.ca/en/Articles/Child-Toddler-Nutrition/The-Juicy-Story-on-Drinks