It is important for your child to drink enough water. Adequate hydration is essential for all systems in our body.
In general, children between the ages of 4 and 8 need about 7 glasses of water a day, 9-13 year olds need about 9 glasses and 14-18 year olds need about 10 glasses a day.
If that seems like a lot of water to you, remember that the total water intake recommendations do not only include glasses of water but also other drinks and food. An easy way to tell if your child is drinking enough water is to see the color of his urine, the clearer, the more hydrated he is (drink enough water).
I leave you a series of tips for children to drink more water.
Use an app
If your child has a smartphone or tablet, they can download a water tracking app and have reminders. The goal is to remind you that it is your turn to drink water. It is usually more fun with an application and also it is not taken as an order or punishment, but as a game.
- I planted Nanny. You choose a seedling and help it to grow by controlling its water consumption. This is a free app, which means it has ads. It doesn't offer reminders like other apps do. Still, it's fun and makes the process of drinking water more visual.
- Carbodroid. Instead of a plant, use a nice robot that you have to hydrate when you hydrate. This app is not free and offers reminders that let you know when to drink. It has a simple and straightforward interface.
Make sure your child isn't using any water-tracking apps that include diet culture messages, or that link water intake to weight, body size, etc.
Add some variety
For kids and adults alike, adding flavor, ice, or bubbles to water can be a fun change of pace.
Here are some options you can try:
- Bubbles. Not everyone is a fan of carbonated water, but if your kids like it, consider buying them mineral water or investing in a Sodastream for your family. It allows you to bottle your own sparkling water at home. If you want to spice it up, you can add a splash of your favorite fruit juice.
- Luxury ice cubes. There are ice cube trays on the market with very original shapes. For example for Lego lovers, Star Wars fans and the most creative (shapes of suns, stars, trees, flowers and marine fauna, etc). You can also make the classic ice cube but add fruit, mint leaves or a splash of fruit juice to give it a touch of flavor and an explosion of color.
- Fruit garnish. Instead of adding fruit to the ice, you can follow the lead of fancy spas and beach resorts, and add it directly to the water. Drop sliced fruit or berries directly into the pitcher of water.
- Funny straws. Find a reusable straw that your child loves to use again.
Use fun bottles
A nice bottle can encourage children to drink more water. In addition, reusable bottles do not generate waste.
Your kids may want a cup or glass with a straw. An inexpensive option is to have different types of fun, reusable straws.
Be a good example of hydration
Older siblings and parents can set an example by drinking water regularly, carrying a water bottle, looking for water sources, etc.
The color of urine is very important
If you see that your child's urine is dark in color, it can be a sign of dehydration, while lighter colored urine is a sign that his body is receiving the hydration it needs. You can help your child to control his general state of hydration (always with your supervision, of course). For older children, explain that if their urine looks darker, they should have a glass of water or refill their water bottle. They will understand quickly.