Experience True Hydration

It's well-known that water constitutes over half of the human body, with infants having a composition of more than 70% water. This highlights the critical importance of hydration for our overall health. While we can survive for weeks without solid food, going without water is a matter of only a few days, regardless of age. Children, despite not needing to acquire a taste for water, often neglect regular intake.

Parents must prioritize correcting this by ensuring their kids have constant access to various healthy drinks. Crucially, while doing so, parents must also maintain their own proper hydration. Adequate water intake is essential for optimal bodily function at any age, which naturally leads to the question: how much water is truly sufficient?

Water Tracker

Thirst is your body's signal that it needs fluid replacement. While it means your body's alert system is working, it also indicates you've already started to dehydrate. The best approach is to drink before you feel thirsty. This preemptive hydration strategy ensures a continuous fluid supply, keeping your water levels consistently ideal.

Here’s a handy chart to gauge ideal fluid intake in relation to age:

Age in years	Water intake from beverages (ml/day)
1 to less than 4	820
4 to less than 7	940
7 to less than 10	970
10 to less than 13	1.170
13 to less than 15	1.330
15 to less than 19	1.530

Water is essential for everyone, but for kids, the appeal of plain water can quickly wear off. To keep them hydrated and interested, branch out! Offer beverages with moderate to low sugar content, such as diluted fruit juices or herbal teas. Homemade drinks are a great choice, too. Not only do they let you control the sugar, but making them together is a fantastic way to spend quality time with your children in the kitchen.

Make it Fruity

If you have fruits, herbs, or spices on hand, you can easily create delicious infused water. Beyond simply adding a great taste to your drink, the ingredients you use will also release vitamins and nutrients, making your water both tasty and beneficial.

Ready to get started? Here are a couple of simple infusion combinations to try:

• Strawberry and Mint

• Blueberries, Raspberries, and Currants

The Key to Your Family's Daily Hydration

Kids learn by watching, and you can use that to your advantage when building healthy habits like hydration. The best way to encourage your children to drink more water is to lead by example. Be very visible about how often and how much you hydrate, always choosing water over sugary drinks whenever you can.

When they inevitably become curious and ask about your choice, you can use the moment to tell creative stories that paint water as the superior option. Once their curiosity is piqued, give them their very own special water bottle or tumbler. This simple gift encourages independence and gives them a fun way to take charge of their own hydration, which in turn boosts their confidence and self-esteem—key elements in their early development.

Rethinking Water Sports

Kids naturally learn through play and thrive on a good challenge. Use this to your advantage by setting daily hydration goals paired with tiered incentives.

The best part? This isn't just for the kids! When the whole family participates, parents benefit too. A household that hydrates together, stays healthy together.

Remember, every child is different. What seems like a fun challenge to one might not appeal to another. Understanding what truly motivates your kids will be invaluable in the long run not only for building healthy habits but for strengthening your entire family dynamic.