Hydration Goals
Author: Dr. Lola Ogbonlowo
Hydration for Toddlers Through High Schoolers
Proper hydration is essential for children and teenagers to maintain optimal health, energy, and focus. Water plays a crucial role in every stage of development, from toddlers taking their first steps to high schoolers juggling academics and extracurricular activities.
Here, we’ll discuss age-appropriate water intake recommendations and explore the many benefits of staying well-hydrated.
Daily Water Intake Recommendations by Age Group
Age Group Recommended Daily Intake
Toddlers (1–3 years) 4–6 cups (32–48 ounces)
Preschoolers (4–5 years) 5–7 cups (40–56 ounces)
Elementary Age (6–12 years) 7–10 cups (56–80 ounces)
Teenagers (13–18 years) 8–12 cups (64–96 ounces)
Table of Different Beverage Recommendations Ages: 0-5yrs
Reference and link to American Academy of Pediatrics
Benefits of Adequate Hydration
● Supports Physical Growth and Development: Water is essential for healthy cell growth, organ function, and nutrient absorption.
● Improves Cognitive Function: Staying hydrated boosts memory, focus, and academic performance.
● Aids Digestion: Water helps maintain regular bowel movements and prevents constipation.
● Regulates Body Temperature: It reduces the risk of heat-related illnesses during physical activities.
● Enhances Physical Performance: Keeps muscles hydrated, improves stamina, and prevents fatigue.
American Heart Association Resource and link
How to Encourage Healthy Water Habits
● Make It Fun: Offer water in colorful cups or bottles with favorite designs. ● Infuse with Flavor: Add slices of fruits like lemon, cucumber, or berries. ● Establish a Routine: Encourage water at set times like after waking up, with meals, and during playtime.
● Lead by Example: Show your children the importance of hydration by drinking water yourself.
● Limit Sugary Drinks: Teach children to choose water over sugary beverages.
Signs of Dehydration to Watch For:
● Dry lips and mouth
● Dark yellow urine or infrequent urination
● Fatigue or irritability
● Dizziness or headache
Water is the foundation of good health, from the toddler years to high school graduation. By encouraging consistent hydration and setting a good example, parents can help their children form lifelong habits that support physical and mental well-being.
For personalized recommendations about your child’s hydration and overall health, consult your pediatrician or family physician.