Published on June 30, 2023

Keeping Kids Hydrated

Sleep Hygiene

Water is by far the best drink choice for us all, but especially for kids. It helps keep blood circulating and also keeps joints, bones and teeth healthy. When temperatures rise and families spend more time outdoors, it’s important to replace water excreted throughout the day to avoid dehydration. Kids are at an even greater risk of dehydration than adults, so having water readily available for them during outings and at mealtimes is key.

Because kids don’t always recognize that they’re thirsty, it’s important to remind them often to take breaks for drinks of water. It’s also good to be aware of the following symptoms of dehydration:

  • Headaches
  • Poor concentration
  • Thirst
  • Cracked lips
  • Dry mouth
  • Constipation
  • Lethargy
  • Flushed skin
  • Fewer wet diapers

Sometimes, dehydration is dangerous. If you see symptoms of severe dehydration in your child such as they are not urinating, are pale and thin, have sunken eyes, cold hands and feet and are extremely drowsy or cranky, take them to be evaluated at an emergency department.

To avoid getting too low on fluids, try some of these tips and tricks to keep your kids hydrated.

  • Pack a frozen water bottle in summer that can thaw and remain cold.
  • Encourage your child to drink water before, after and during physical activity.
  • Add slices of fruits like lemon or orange to water for variety and flavor.
  • Let your child pick out a fun and colorful reusable container.
  • Make homemade popsicles using pureed fruit.
  • Be a role model; make a point of drinking water with your kids.

You can also keep fruits and vegetables with water content handy. Good choices are cucumber, zucchini, celery and tomato; watermelon, cantaloupe, strawberries, blueberries and grapefruit. Sports drinks such as Gatorade, juices and soda often have a lot of sugar and are not always the best choices.

Staying well hydrated with water can improve mood, memory and attention in children. Not only that, it will help them maintain good drinking habits into adulthood.

Mamoon Mohiddin, M.D., is a pediatrician at MyMichigan Health.