Hydration Solutions for Active Kids

June 15, 2015

By Molly Morgan, RD, CDN, CSSD

Keeping all kids hydrated is a must and even more importantly, when your kids are playing a sport or participating in an activity. Here are some important facts to know about keeping your kids well-hydrated:

  • Have your kids sip fluids throughout the day!
  • Make fluids fun with kid-friendly water bottles, cups, and/or straws. Check out good2grow’s line of juicy waters!
  • If your kid is playing a sport or participating in an activity, have them arrive hydrated. See the fluid recommendations chart below for more details!
  • During activities, kids should sip at least 4 fluid ounces of water every 15 – 20 minutes.
  • Look for signs and symptoms of heat illness include: weakness, nausea, & dizziness.
  • Monitor kid’s hydration level by keeping a check on their urine color. When your body is well-hydrated, the urine should be pale lemonade in color. If urine is darker in color than that, it can indicate that your kid is under-hydrated.

How much fluid your kid needs depends largely on their age, follow the below chart for recommendations:

Age Group Total Water (cups per day) Total Water (fluid ounced)
Children 1-3 5 1/2 Cups 44 fl oz
Children 4-8 7 Cups 56 fl oz
Girls 9-13 9 Cups 72 fl oz
Boys 9-13 10 Cups 80 fl oz
Girls 14-18 10 Cups 80 fl oz
Boys 14-18 14 Cups 112 fl oz

Keep in mind, some fluid intake every day comes from foods like: yogurt, watermelon, celery, cucumbers, and oranges.

Also check out the H2O Alert: Are your kids getting enough water? in the Healthy Living Library.

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