Children need water just as much as we do.  If fact they are usually more active so water is more important to them.  A general rule for children is 6 to 8 cups a day, throughout the day.  More if they are out in the heat.  Now unless you were lucky as a parent most children don’t want water, they want other things so lets make it fun.  A Challenge!

Below is a table of Ages and Suggested Daily Water Intake.

Age     Gender        Total Water (cups/day)

4-8         Girls & Boys          5 cups

9-13        Girls/Boys            7 cups/8 cups

14-18       Girls/Boys             8 cups/11 cups            

Data are from Institute of Medicine of the National Academies. Dietary Reference Intakes (DRIs) Tables. Recommended Daily Allowance and Adequate Intake Values: Total Water and Macronutrients.

Here is the Challenge!

All children drink 6-8 cups a day depending upon age.  Rules are 1 cup when within the first hour they wake up, that way the day gets off to a great start.  Plus they are hydrated and refreshed.  Second rule all water must be drank 2 hours before bedtime, that way we avoid accidents. 

Tips and Tricks for a Fun Water Challenge

• Have a prize at the end, a dollar a day for each completed challenge day. Or maybe a special outing at the end of the challenge. Maybe there favorite dessert they cant always have.  Whatever it is tailor it to the specific child.
• Do it as a Family, all children do the Little One’s Water Challenge and Parents/Adults to the 7 Day Water Challenge, Support and Encourage each other.
• Add fruit to their water it makes it colorful, fun, adds some flavor, and you get some fruit in them too!
• You can color the water with food coloring if that helps too.
• See if any of their friend, playmates, and/or schoolmates want to join in on the challenge.
• Most importantly make it fun, if it’s fun they will want to do it.
• Have a Water Challenge chart they can put a sticker on every time they drink a cup.

Get those little one’s drinking water, staying hydrated, and setting healthy habits for their future!  When its fun it will stick with them!  Enjoy!

XO

Katie Bell

PS Check out the 7 Day Water Challenge!