Long summer days, poolside lounging and day trips to the zoo are coming to a gradual end. But maintaining adequate hydration is just as important during the winter months for everyone in your family.

Water intake: A challenge for kids

Here are three reasons why you should take an active interest in how much liquid your child drinks.

• Children are actually at an increased risk of dehydration and heat-related illnesses because their bodies react differently to physical activity and heat. Their sweating mechanisms are less efficient, and they often don’t react or respond to thirst in the same way as adults.


• Children often have routines that make drinking enough water more difficult (school schedules, less control over their time and environment).


• Additionally, overconsumption of salt, especially when combined with insufficient drinking of (non-salty) liquids, are implicated in rising incidences of kidney stones in children, even quite young ones. This disturbing trend can best be combated by helping children avoid overly salty foods and drinks and making sure they are drinking enough water. You can read more about that trend in this recent New York Times article.

Determining children's water needs

As a general guideline, children require about 4-6 cups of fluid per day. (If you are breastfeeding or formula feeding your child less than a year old, you will not need to give supplemental water or other fluids.)

The best way to determine if you or your child is staying hydrated is to check the color of urine. If your child’s urine is pale in color and plentiful, he is well-hydrated. If he is not urinating frequently throughout the day or his urine is dark yellow or tinted brown, he is not getting enough fluids. But to find out exactly how much fluid your child needs, you can follow this simple chart based on body weight. So if your child weighs…

• 15 lbs, give 3 cups per day of fluids


• 22 lbs, give 4 cups per day of fluids


• 33 lbs, give 5 cups per day of fluids


• 44 lbs, give 6 cups per day of fluids


• 55 lbs, give 6.5 cups per day of fluids


• 66 lbs, give 7 cups per day of fluids


• 77 lbs, give 7.5 cups per day of fluids

How to set the habit

Here are a few tips to help keep those little ones happy and healthy and hydrated:

• Avoid caffeinated beverages.


• Offer water and/or diluted juice.


• Diluted sports drinks are OK in limited quantities, but have high salt.


• Encourage snacking on fruits and vegetables,as they have a high water content.


• If you are travelling to high-altitude destinations, make sure you and your child are drinking plenty of fluids both before and during the trip.


• Set a good example by drinking plenty of water yourself!

Give your child his own BPA-free water bottle such as the Klean Kanteen or Sigg Kids' bottle so you can track how much he actually drinks. It is best to monitor your child's liquid intake in some way - thirst is not sufficient - and a bottle you need to refill when empty is one easy way to estimate consumption. You will likely need to continuously remind him to keep drinking all day. Consider a reminder schedule throughout the day, maybe every 30-45 minutes.

Speaking of setting an example...

There is a simple equation to help adults figure their fluid needs: 0.5 ounces per every pound of body weight.
For example, a 150 lbs male/female would need 75 ounces per day (150 x 0.5 = 75). Then divide by eight to estimate your fluid needs in cups per day 75 ÷ 8 = 9.5 cups fluids per day.

Why not figure out your water intake needs now?