Empower Your Child with Proper Water Intake: How to Keep Them Hydrated and Healthy!

Water is a vital element for the human body, and it is especially important for children. As parents, it is our responsibility to ensure that our children are getting enough water to stay healthy and hydrated. In this article, we will discuss the recommended water intake for children, the benefits of proper hydration, and tips for increasing your child’s water intake. So let’s dive in!

Why is Water Important for Children?

Children have a higher percentage of water in their bodies compared to adults. In fact, 70% of an infant’s body weight is made up of water, while for older children, it is around 60%. This makes water essential for their growth and development, as it plays a crucial role in various bodily functions such as regulating body temperature, transporting nutrients and oxygen, and eliminating waste products.

Proper hydration also helps in maintaining the electrolyte balance in children, which is crucial for nerve and muscle function. It also aids in the production of saliva, which is essential for digestion. Additionally, water can help prevent constipation, as it helps soften the stool and makes it easier to pass.

Recommended Water Intake for Children

The recommended daily intake of water for children varies depending on their age, activity level, and environmental factors such as heat and humidity. The general rule of thumb is that children should drink 6-8 glasses of water per day, which is equivalent to about 1.5-2 liters. But this may change for children who are more physically active and those living in warmer climates, where they may need to drink more water to stay hydrated.

Infants who are exclusively breastfed do not need additional water as breast milk contains all the necessary fluids they need. For formula-fed babies, it is recommended to give them 2-3 ounces of water per day, especially during hot weather. As children grow older, their water intake should increase. Preschoolers should drink about 4-6 glasses of water per day, while school-aged children should aim for 6-8 glasses.

The Benefits of Proper Hydration for Children

Staying properly hydrated has many benefits for children, including:

  • Improved physical performance: Drinking enough water can help children perform better in physical activities as it maintains their energy levels and prevents fatigue.
  • Prevention of dehydration: Children tend to lose more fluids through sweating and breathing, especially during hot weather or physical activities. Drinking enough water can help prevent dehydration and its symptoms, such as headaches, dizziness, and fatigue.
  • Healthy skin: Proper hydration can help keep children’s skin healthy and glowing. It helps flush out toxins that can cause skin problems and keeps the skin moisturized and supple.
  • Maintains kidney health: Water helps in flushing out waste products from the body, which reduces the risk of kidney problems, such as kidney stones.

Tips for Increasing Your Child’s Water Intake

While it may seem like a daunting task to get your child to drink enough water, here are some tips to make it easier:

  • Make it fun: Get creative and make drinking water a fun activity. You can use colorful straws, character-themed water bottles, or even add some fruits to infuse the water with natural flavors.
  • Set an example: Children learn by observing their parents, so make sure you are staying hydrated and drinking enough water yourself.
  • Make it easily accessible: Keep a water bottle within your child’s reach at all times, especially during mealtimes, to encourage them to drink more water.
  • Track their intake: Keep track of how much water your child is drinking, and reward them when they meet their daily water intake goal.


This article is for informational purposes only and should not be used as medical advice. It is always recommended to consult a pediatrician for specific water intake recommendations for your child.


Water is essential for children’s overall health and well-being. It plays a vital role in various bodily functions and has numerous benefits for their growing bodies. As parents, it is crucial to ensure that our children are getting enough water to stay hydrated and healthy. Use the tips mentioned in this article to increase your child’s water intake, and remember to lead by example. Stay hydrated, stay healthy!

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