As the summer sun shines brighter, keeping your child properly hydrated becomes more important than ever. With higher temperatures and outdoor playtime, children lose fluids faster making it essential to stay ahead of dehydration. At Funutrition, we believe in empowering parents with practical, science-backed advice to help children thrive. Here’s your go-to guide on hydration for kids in the UK.
Why Hydration Is Crucial for Children
Children are more susceptible to dehydration than adults due to their smaller body size and higher activity levels. Proper hydration:
- Regulates body temperature
- Boosts energy levels and concentration
- Supports digestion and nutrient absorption
- Prevents constipation and headaches
- Enhances mood and overall wellbeing
Common Signs of Dehydration in Children
Recognising the early signs of dehydration is key. Keep an eye out for:
- Dry lips or mouth
- Tiredness or lack of energy
- Dizziness or irritability
- Dark yellow urine or reduced urination
- Headaches
If your child exhibits any of these signs, it’s time to increase their fluid intake immediately.
How Much Water Do Children Need Daily?
Water needs vary based on age, activity level and weather conditions. According to NHS guidelines:
- Children aged 4–8 years: ~5 cups (1.2L) per day
- Children aged 9–13 years: ~7–8 cups (1.6–1.9L) per day
- Increase intake during hot weather or after exercise
Milk and water are the healthiest choices. Limit sugary drinks, as they can contribute to tooth decay and unhealthy weight gain.
Fun Hydration Hacks to Encourage Water Intak
Making hydration enjoyable ensures long-term healthy habits. Try these parent-approved hacks:
1. Infused Water with a Twist
Let your child create their own flavour combos using fresh fruit, herbs or cucumber. This not only makes water more appealing but also involves them in the process.
2. Personalised Water Bottles
Invest in colourful, reusable water bottles with your child’s favourite characters. Bottles with time markers can help track progress throughout the day.
3. Hydration Charts & Rewards
Use sticker charts to motivate regular water consumption. Offer non-food rewards when hydration goals are met.
4. Water-Rich Foods
Incorporate hydrating snacks such as watermelon, cucumber, oranges, strawberries and yoghurt. These contribute to daily fluid intake while offering essential nutrients.
5. Family Hydration Challenges
Set a daily hydration goal for the whole family. Make it a fun competition to see who can hit their targets consistently.
Extra Summer Tips for Staying Hydrated
- Always carry a water bottle when heading outdoors
- Encourage drinking water before, during and after physical activities
- Serve chilled water or homemade ice lollies made with 100% fruit juice
- Monitor fluid intake more closely on particularly hot or humid days
Final Thoughts from Funutrition UK
Hydration plays a vital role in your child’s summer health. With a bit of creativity and encouragement, drinking enough water can be easy and enjoyable. Let Funutrition help you build these life-long healthy habits with resources and tools designed for the modern family.
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