Healthy Hydration Tips
Posted on 07/26/2023

Drinking enough water is important to ensure a happy, healthy body for children and adults of all ages. 


Water helps the body: 

  • Keep a normal temperature
  • Protect your joints and organs
  • Keep up energy levels and helps the brain function
  • Get rid of waste through sweat, urination, and bowel movements


Your body needs more water when outside temperatures are higher, you are more physically active, you are sick (fever, diarrhea, vomiting), or you are pregnant or breastfeeding. So, with the warmer summer months, it's important that you and your children drink enough water. 


Children under the age of 8 need one 8-ounce cup of water per year of age. At age 8, the recommendation levels out at 8 cups minimum per day. The amounts listed in the table do not include other beverages that young children may consume, like milk. 

Source: How Much Water Should Kids Drink? - Children's Hospital of Orange County (

For older children, teens, and adults, weight can be used to determine water needs. The general rule using weight is to drink close to half of your weight in ounces. For example, if your child weighs 130 lbs, the goal would be close to 65 ounces of water (or 8 cups). (Weight % 2 = # of Ounces)


Individual needs will vary with activity and heat. It makes sense that if you break a sweat, you'll want to replace what you've lost. And, with activities, it's best to drink water before, during, and after participating in active play.   


Hydration tips for parents and caregivers:

  1. Carry a water bottle: Always have a bottle of water on hand and refill it throughout the day. 
  2. Choose water: Choose plain water over soda, juice, or other sugary drinks.  
  3. Add flavor: Add slices of lemon, lime, or other fruit to your water to change the taste. 
  4. Make it fun: Choose bright-colored cups or special water bottles or use a twisty straw. 
  5. Add it up: Milk or unsweetened milk alternatives and foods also count towards fluid needs and can help increase hydration by providing electrolytes.  
  6. Bring hydrating snacks: Hydrating foods include cucumbers, lettuce, tomatoes, broccoli, melons, oranges, pineapple, celery, strawberries, and apples. 
  7. Check urine color: Check hydration by looking at urine color. It should be light yellow, but not clear. If urine is darker yellow, it may mean that you need to drink more water. 


Using these tips can help ensure that children are well-hydrated and remain happy and healthy all summer. Review the Centers for Disease Control and Prevention's (CDC) advice on the benefits of drinking water