Fitness Finders, Inc.: 11 Hydration Tips for Kids: Prevent Dehydration During The Summer Months

Your body loses water throughout the day when you sweat, breathe, and urinate.

Water is absolutely essential for a healthy, functioning body. It helps to keep body temperature in

check, transports nutrients and oxygen, carries away waste, and lubricates joints and body tissue.

It is important to replace the water you have lost to prevent yourself from becoming dehydrated.

How Much Water Should Kids Drink?

The recommended daily intake of water for children is:

4 to 8 years old: 4 - 5 cups

9 to 13 years old: 5 to 7 cups

14 to 18 years old: 6 to 8 cups

Children should aim to drink the daily recommended value every day no matter what season it is. even in winter.

During summer months it becomes even more important and likely kids will need to consume more water if

they are exercising in hot climates.

Encourage drinking water before, during and after physical activity even if they aren't thirsty, to prevent

dehydration.

Offer water in colorful cups or with silly, curly straws.
Turn a plain reusable water bottle into a DIY with your kid.
Add some flavor - freeze citrus slices, strawberries, or watermelon chunks.
Make homemade infused water - add cucumber slices and even herbs like mint, or basil.
Encourage eating water-rich fruit and vegetables - tomato, cucumber, carrots, watermelon,

cucumber slices, zucchini, zucchini noodles, strawberries, pineapple, oranges, and kiwi.

Freeze small batches of sliced fruit for an on-the-go refreshing snack.
Fruit popsicles.
Avoid sugary drinks like soda/pop or juice.
Make sure they always pack a water bottle.
Mark lines on the water bottle - create a goal and encourage your kid to drink a certain amount

of water throughout the day.

Encourage drinking water before, during, and after activities to make up for sweat loss,

especially during the summer.

Be a good example and drink water with them - create a game or little competitions throughout

the day to drink water.