Kids & Hydration: How to Get Children to Drink More Water

Getting children to drink enough water can be a daily challenge for parents. Between sugary drinks, busy schedules, and simple forgetfulness, many kids don't meet their hydration needs. Here's how to make water more appealing and build healthy hydration habits that last a lifetime.

Why Hydration Matters for Kids

Children are more susceptible to dehydration than adults because:

• They have higher water requirements relative to body weight
• They're more active and lose more fluids through play and sport
• They don't always recognize thirst signals or communicate them effectively
• They're easily distracted and forget to drink

Proper hydration supports concentration, energy levels, physical performance, digestion, and overall health — making it essential for growing bodies and developing minds.

How Much Water Do Kids Need?

General guidelines for daily water intake:

• Ages 1-3: 4 cups (1 litre) per day
• Ages 4-8: 5 cups (1.2 litres) per day
• Ages 9-13: 7-8 cups (1.6-1.9 litres) per day
• Ages 14+: 8-11 cups (1.9-2.6 litres) per day

These are baseline recommendations — active children, hot weather, and illness all increase water needs.

Make Water More Appealing

1. Offer Premium Quality Water

Children can taste the difference between tap water and premium spring water. Little Hampton and Peninsula Springs offer naturally pure, clean-tasting water that's more enjoyable to drink — no chlorine taste or aftertaste.

2. Choose Water with Personality

For tweens and teens who resist "boring" water, brands like Skull Water offer bold, distinctive packaging that makes hydration feel edgy and fun. The rebellious branding appeals to older kids who want something that stands out — while still delivering pure, premium spring water with zero sugar or additives. It's the perfect way to make water feel cool compared to soft drinks.

3. Try Sparkling Water for Older Kids

For children aged 5 and up, sparkling water can be an exciting alternative to still water. The bubbles make hydration feel special and can replace sugary soft drinks as a treat. Start with small amounts to ensure they enjoy the carbonation.

4. Use Fun, Reusable Bottles

Let children choose their own water bottle with their favourite colours or characters. Having a special bottle makes drinking water feel more personal and fun.

5. Serve Water at the Right Temperature

Some kids prefer cold water, others like it at room temperature. Experiment to find what your child enjoys most — and keep it consistent.

6. Add Natural Flavour (Occasionally)

While plain water is best, you can occasionally add:

• Fresh lemon, lime, or orange slices
• Cucumber slices and mint
• Frozen berries as ice cubes

Keep these as occasional treats rather than daily habits to maintain a preference for plain water.

Build Healthy Hydration Habits

Lead by Example

Children model what they see. Drink water regularly yourself, keep it visible at meals and throughout the day, and make it your go-to beverage.

Create a Routine

Establish consistent hydration moments:

• A glass of water first thing in the morning
• Water with every meal and snack
• Water before, during, and after physical activity
• A glass before bedtime

Make It Accessible

Keep water within easy reach:

• Place filled water bottles at kid height in the fridge
• Keep a water bottle in their school bag
• Have water available in the car
• Set up a hydration station at home where kids can help themselves

Use Visual Reminders

For younger children, use:

• Sticker charts to track daily water intake
• Marked water bottles showing hourly goals
• Timers or reminders to prompt drinking

Avoid Competing Beverages

Limit access to:

• Sugary soft drinks and cordials
• Fruit juices (even 100% juice is high in sugar)
• Flavoured milk as an everyday drink

When water is the primary option, children naturally drink more of it.

Hydration for Active Kids

Children involved in sports or outdoor play need extra hydration:

• Before activity: 1-2 cups of water 1-2 hours before
• During activity: Small sips every 15-20 minutes
• After activity: 1-2 cups to replace lost fluids

Pack individual 375mL cans or BPA-free bottles for sports bags — they're perfectly portioned for kids and easy to carry.

Signs of Dehydration in Children

Watch for:

• Dark yellow urine (should be pale yellow)
• Dry lips or mouth
• Fatigue or irritability
• Headaches
• Dizziness or lightheadedness
• Reduced urination

If you notice these signs, increase water intake immediately and consult a healthcare professional if symptoms persist.

School Hydration Tips

• Send a filled, reusable water bottle every day
• Choose insulated bottles to keep water cool
• Label bottles clearly with your child's name
• Remind children to refill at school water fountains
• Encourage drinking before, during, and after recess or PE

The Bottom Line

Building healthy hydration habits in childhood sets the foundation for lifelong wellness. By making water accessible, appealing, and part of daily routine, you help your children develop a natural preference for water over sugary alternatives.

Choose premium spring water like Little Hampton, Peninsula Springs, or Skull Water to give your family the cleanest, most refreshing hydration — in formats and styles that work for every age and personality.

Explore our still water collection and find the perfect options for your family's hydration needs.