Keeping Your Child Hydrated through the Summer

Child Water

By Melissa Copp, R.D., L.D.

Keeping your child properly hydrated this summer is very important for their health! 

Key Reasons Hydration Matters: 

  •  Physical Performance & Energy: Proper amounts of water keeps muscles functioning, preventing fatigue and keeping energy levels up during sports or play. 
  •  Cognitive Function: Proper hydration improves concentration, memory, and mood, directly affecting school performance. 
  • Body Regulation: Water is essential for regulating body temperature, especially in hot weather or during exercise, and for removing waste. 
  • Overall Health: Supports immune system function, digestion, and carries oxygen to cells. 

Not getting proper amounts of water could lead to dehydration. Symptoms of dehydration could be irritability, dry lips, mouth or tongue, infrequent urination or dark yellow urine, and fatigue. 

Always choose water over sugary drinks to prevent tooth decay. Pack a water bottle with you wherever you go this summer and keep your child hydrated! 

 6-12 months12-24 months2-5 years
Water4-8 oz/day
0.5-1 cup/day		8-32 oz/day
1-4 cups/day		8-40 oz/day
1-5 cups/day
Cow's Milk*None16 oz/day
2 cups/day		16-24 oz/day
2-3 cups/day

Healthychildren.org

*Children ages 12-24 months are advised to drink whole milk, and children 2 and older nonfat (skim)
or low-fat (1%) milk.