💧 Hydration Tips for Kids (Plus a Fun Tracker!)

At Unjunk America, we’re all about helping families make realistic, healthy changes, the kind that feel doable in busy everyday life. And one of the simplest places to start?

Drinking more water.

Especially in the summertime, when kids are more active, eating on the go, and spending hours outside, staying hydrated matters more than ever.

But let’s be honest: Just telling your kid to “drink more water” doesn’t always cut it. Whether they’re picky about plain water, forget to sip throughout the day, or just don’t feel thirsty until it’s too late, hydration can be a real challenge.

This post will break down:

  • Why hydration is so important for kids

  • How much water they actually need

  • Simple ways to make water fun

  • Sneaky hydration boosters (like food!)

  • A free printable hydration tracker you can use at home

Let’s make healthy hydration an easy win for your family!

Why Hydration Matters (Especially for Kids)

Why Hydration Matters

Water is essential for almost every function in the body, and kids are more vulnerable to dehydration because they:

  • Sweat more during play

  • Don’t always recognize thirst

  • Get easily distracted

  • May avoid drinking because it’s “boring”

When kids are dehydrated, even a little, it can lead to:

  • Low energy

  • Headaches

  • Moodiness or irritability

  • Poor focus (especially in school or sports)

  • Digestive issues (like constipation)Sweat more during play

Helping your kids build strong hydration habits is one of the easiest ways to support their energy, mood, digestion, and health, and it doesn’t have to be complicated.

How Much Water Do Kids Need?

How Much Water Do Kids Need

Every child is different, but here are general daily guidelines from pediatric health experts:

  • Ages 1–3: 4–5 cups (about 1 liter)

  • Ages 4–8: 5–6 cups

  • Ages 9–13: 7–8 cups

  • Teens (14+): 8+ cups

These amounts can increase with:

  • Hot weather ☀️

  • Sports or physical activity

  • Fever, illness, or certain medications

Helpful Tip: Water-rich foods (like fruits and veggies) also count toward hydration! 

Easy Ways to Help Your Kids Stay Hydrated

Easy Ways to Help Your Kids Stay Hydrated

1. Make Water Part of the Routine

  • A few sips when they wake up

  • Water before and after every snack or meal

  • Reminders when going outside or coming back in

  • A drink while brushing teeth or before screen time

2. Give Water a Little Glow-Up

  • Add a few berries or cucumber slices

  • Let them use fun straws, stickers, or colorful bottles

  • Freeze fruit in ice cubes for a “treat”

3. Hydrate with Food

Sneaky hydration win! These water-rich foods are great for snacks, lunchboxes, or side dishes:

  • Watermelon 🍉

  • Strawberries 🍓

  • Cucumber 🥒

  • Oranges 🍊

  • Grapes 🍇

  • Yogurt or smoothies 🥤

Unjunk tip: If your child doesn’t get excited about fruit as a snack, try fruit skewers, yogurt parfaits, or watermelon slushies!

Freebie: Kids’ Hydration Tracker!

To help your child build this healthy habit (and make it feel fun), I’ve created a free printable hydration tracker you can use at home.

It includes:

  • Recommended water intake by age

  • 8 droplet icons to color in each day

  • A checklist of hydrating foods to try

🎉 It’s perfect for the fridge, a summer routine chart, or even as a challenge with siblings or friends.

👉 Download your free tracker here

I’d love to know…

What’s been your biggest challenge with keeping your kids hydrated? Have you found any clever tricks that work?

Come share your experience in the comments or tag @UnjunkAmerica when you use the tracker, we’d love to see your family’s progress!

Here’s to happy, hydrated kids and small changes that make a big difference 🌞

Cheers,

Michelle

Michelle Walker

A mom, former educator, and the founder of Unjunk America - a movement dedicated to helping families ditch processed foods, decode food labels, and reconnect with real food. With a warm, no-judgment approach, Michelle empowers parents to make simple, sustainable changes in their kitchens, one meal at a time.

Learn more or join the movement at UnjunkAmerica.com.