Summer is here! Which means fun in the sun and an increased need to build healthy hydration habits for you and your kids. Did you know that more than half of all children in the US are not getting enough hydration? According to the Harvard School of Public Health, this is because many children are simply not drinking enough water. Drinking water is important for the health and wellbeing of children; it keeps their minds and bodies running efficiently and feeling strong. Here are some tips from Island Health’s Clinical Dietitian, Amber Phillips, MS, RD, to help your family stay properly hydrated.

  • Bring a reusable water bottle everywhere you go.
  • Help make your child’s water bottle fun by letting them decorate it with stickers.
  • Serve water with your kid’s snacks and meals.
  • Add fresh fruits like lemon and berries to change up the flavor (a healthy alternative to juice!).
  • Model healthy hydration by consuming the appropriate amount of water for yourself.

Hydration needs differ based on age. Check below to see how much water your kids should be drinking!

Ages 1-3 4 cups
Ages 4-8 5 cups
Ages 9-13 7-8 cups
Ages 14+ 9-11 cups


Looking for a fun way to help improve your child’s hydration habits? Follow the link to find a Hydration Challenge to encourage water consumption for the whole family.

Click here to download a fun hydration challenge worksheet for your family! 

Do you have additional questions about hydration? Talk to your Primary Care Provider about a referral to Island Health’s Clinical Dietitian, Amber Phillips, MS, RD, for more information.

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Published on June 27, 2022