Keeping Kids Cool at School and All Year Long

Did you know that 20% of children in the U.S. don’t drink water on a given day? Research shows that some kids think it’s uncool to drink water, while others prefer sugary beverages. And many kids are simply unaware that not drinking enough water can impact their health.

The same 20% of kids who don’t drink water consumed almost twice as many calories from sugar-sweetened beverages – about 200 calories total – than children who drank water. And according to the Centers for Disease Control and Prevention, the prevalence of obesity was 19.7% in children and adolescents aged 2-19 years in 2017-2021 and affected about 14.7 million children and adolescents.

Researchers from the Rudd Center for Food Policy and Obesity at the University of Connecticut also found that in 2018, beverage companies spent more than $1 billion promoting sugary drinks and energy drinks to kids.

As caregivers, it’s important to make sure children are consuming enough liquids to keep their bodies functioning at their best. Water is a sugar-free, calorie-free way to stay hydrated. Since it doesn’t require refrigeration, it’s an easy option to tuck into their backpack when they’re on the go. Fortunately, there’s a variety of healthy flavored and unflavored options available at your local Kroger store.

It’s easy for kids to get caught up in what they’re doing, especially when playing. And they’re often not aware of the cues from their body that signal thirst.

The Mayo Clinic says that signs and symptoms of dehydration may differ by age. Here’s what to look for and when to seek help.

• Dry mouth and tongue.
• No tears when crying.
• No wet diapers for 3 hours.
• Sunken eyes and cheeks.
• Sunken soft spot on top of skull.
• Listlessness or irritability.

• Call your family doctor if your loved one:
• Has had diarrhea for 24 hours or more.
• Is irritable or disoriented.
• Is much sleepier or less active than usual.
• Can’t keep down fluids.
• Has bloody or black stools.

So, how much water should kids drink? Here are water recommendations according to age.

• Ages 5-8: 5 glasses (8 ounces each) of water daily, or 40 ounces total.
• Ages 9-12: 7 glasses (8 ounces each) of water daily, or at least 56 ounces totally.
• Ages 13-adult: 8-10 glasses (8 ounces each) of water daily, or at least 80 ounces total.

Here are a few simple ways to make drinking water a fun, healthy habit.

• Let them choose a favorite cup, water bottle or reusable straw to sip from.
• Keep it interesting by adding sliced fruit for flavor.
• Freeze fruit in ice cube trays to add a refreshing twist and pop of color.

Finally, remember that you’re a child’s best role model. When they see you drink water, they’ll want to copy you.

1. Recent study conducted by the Water, Health, and Nutrition Laboratory at Pennsylvania State University
2. https://www.cdc.gov/obesity/data/childhood.html
3. 10 Amazing Benefits of Drinking Water and How it Makes Kids Smarter