Keep Your Kids Hydrated: How Much Water Should A Child Drink Daily?

Water splashing out of glass with lemon

A common misconception is that remaining hydrated is more important in the summer when the temperatures and humidity are high, but staying hydrated during the winter is just as important for your child’s health. Many wonder, however, how much water should my child drink on a regular basis?

Why do we need so much water?

Water is one of the body’s most essential nutrients. It keeps you hydrated, aids in maintaining a healthy body weight, keeps your temperature regulated, and so much more. Water is the cornerstone of every bodily function — we could not live more than a week without it.

The most important reason to drink water regularly is that every living cell in our body needs fluids to function. Water is especially important on hot days, if you’re exercising, or if you’re fighting illness — even if we don’t feel thirsty.

What’s the number?

How much water a child needs on the daily depends on several factors:

  • Age
  • Weight
  • Biological Sex

Boys tend to require more water daily than girls, and as your child grows their daily water intake increases as well. Here’s a general breakdown:

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Other Water Sources

It may seem that water intake needs are high, but this does also include fluids from other sources. Soups or broths, as well as food with high water content such as celery, tomatoes or melons aid in water intake, and have a low calorie count — even more reason to include them in your child’s diet!

While children love sugary fruit juices and sports drinks, they’re not the healthiest source of water. They can dehydrate them further and lead to weight gain. If your child is physically active, avoid sports drinks and encourage them to consume more water.

Tips To Help Your Kids Drink More Water

If you’re concerned that your child may not be getting the recommended amount of water every day, there are a few ways you can help!

  • Make sure your kids carry a water bottle with them.
  • If you are going to allow your children to drink juices or sports drinks, be sure to water them down and use smaller glasses.
  • If your child tells you they’re thirsty, make water the first beverage you offer them
  • Make it fun! Let them use a crazy straw or let them pick their own special cup they will only use for water.
  • Limit other options — don’t keep sugary drinks around and your child will get used to choosing water.

Encouraging your child to drink more water will keep them hydrated and healthy all year long! For more information regarding the health benefits of staying hydrated or to schedule an appointment with one of our specialists, contact the experts at Grow Pediatrics today!

Healthy Holiday Habits For Families

Healthy holiday treats

The winter season is a time for celebrating with friends and family, indulging in tasty treats, and a few well earned days of relaxation. However, as the holidays approach and winter continues, your kids will have extended time off school, the days will be short, and more than likely they’ll be spending more time indoors. Additionally, families tend to eat heavier comfort food so staying healthy is difficult this time of year. Typically from Thanksgiving to New Year’s Day, the average weight gain is 3-10 pounds. While this may seem insignificant, it could result in future health problems and the development of bad habits. But don’t panic! If you’re looking for healthy holiday tips for kids there are plenty of ways to encourage your child to keep the treats to a minimum, keep activities high, and everyone’s stress low.

Healthy Holiday Treats

Treats featuring fruit, veggies, or high protein foods are a perfect alternative to snacks saturated with sugar or fat and are a great way to keep kids healthy during celebrations. Keep your holiday meals filled with plenty of vegetables to keep your calorie counts from getting too high.

In addition, keep an eye on portion size as holiday meals tend to encourage overindulgence. Make sure your children are eating appropriately sized meals, snacks, and treats.

Regular Meal Patterns

The holidays can be hectic for everyone, but keeping your kids’ meals as regular as possible is vital to preventing overeating and overindulging. Avoid eating less to indulge more in a holiday favorite, keep your meals regular so you can still enjoy some of your holiday favorites without eating too much.

You may also want to consider involving your children in the meal prepping process. Let them help in selecting healthy meal recipes and get them in the kitchen to learn how to prepare their own food. Teaching them about healthy eating habits at a young age will leave a lasting impact on their overall health and self-sufficiency.

Stay Active

This doesn’t mean you need to hit the gym for two hours with your kids in tow — there are plenty of ways to keep the whole family active without involving free weights! Winter weather offers plenty of outdoor activities for everyone to enjoy including:

– Ice skating
– Ice hockey
– Snowball fights
– Building snowmen
– Sledding
– Skiing/Snowboarding

Don’t let the cold weather keep your family cooped up in the house, get outside and make sure everyone gets to burn off some energy.

If the weather is not ideal for playing outside, get creative with some indoor activities. Avoid screen time as much as possible so your children still get plenty of exercise. Here are a few ideas:

– Cook holiday meals together
– Plan a scavenger hunt
– Play a board game
– Build a fort
– Play hide and seek
– Do chores together

Get Plenty of Rest

Sleep and taking time to relax is always important, but the stress and excitement of the holidays can take an extra toll on you and your family. Getting enough sleep will keep the whole family happy and healthy as you begin the new year.

However, make sure your kids aren’t sleeping in too much during winter break. Ensure they wake up around the same time each day so going back to school won’t be a huge shock to their system.

Enjoy Yourself!

This time of year is magical and festive for all, and it’s especially important to remember to treat yourself. Don’t let the stress of the holidays keep you from relaxing and celebrating with loved ones. Kick back and enjoy a hot mug of cider by the fire and watch your favorite holiday film or read your favorite book. It’s a magical time of year, after all!

Looking for a way to stay active this season while also giving back to your community? Check out our blog on holiday volunteer opportunities for families.