5 Ways to Help Your Child Drink More Water

March 22 is World Water Day, a nationwide event that celebrates water and how important it is for our environment and for our bodies. Did you know that more than 60% of the human body is made up of water? The amount of water you should drink every day varies from person to person depending on factors such as overall body size and level of activity. Although there’s no single formula for everyone, most health authorities recommend drinking 8 8-ounce glasses of water a day, for a total of 64 ounces. 

If you or your child are having a hard time drinking enough water, World Water Day is the perfect day to learn about how essential water is for our bodies. Keep reading to learn more about the health benefits of hydration and fun ways to incorporate more water into our busy lives. ​

Why is water so essential for our health?

Proper hydration is crucial for a healthy mind and body, especially during childhood, when the body is growing and developing. Drinking water allows us to maintain the proper balance of body fluids. When you don’t drink enough water you can become dehydrated. This can be dangerous, especially for young children and older adults, as it may cause dizziness, nausea, and even fainting.

Water is also important for our body systems. In fact 92% of our blood is made up of water. Proper hydration allows our circulatory system to work efficiently to bring oxygen and nutrients to the whole body. Water is especially crucial to our digestive system, as it aids in nutrient absorption and waste elimination. In other words, it helps prevent constipation, which can be uncomfortable. Water is important for our brains as well. Proper hydration has been shown to benefit concentration, which helps your kids learn better at school. It even helps your skin and hair stay healthy!

Staying hydrated is extremely important for proper immune health. Water helps flush toxins out of your body and transports oxygen to your cells, keeping your body functioning optimally and helping you fight infection. If you do get sick, make sure you drink plenty of water to replenish any liquids you’ve lost.
​

How can I help my child drink more water?

Between school, play, and after-school activities, drinking enough water can be challenging, especially if your child doesn’t like it. Here are some ways to help your child drink more water:

1. Use a reusable water bottle. Having water on hand increases the likelihood that your child will drink it! Have your child pick out a water bottle that they like, or decorate one themselves with stickers, so it’s unique. 
2. Eat your water! Did you know that 20% of our daily fluid intake comes from food? Many fruits and vegetables have a high water content. Encourage your child to eat cucumbers, melons, lettuce, and strawberries, as they are more than 90% water.
3. Limit soda and juice. Soda, juice, and other sugary beverages are fine once in a while, but they should not be used as a replacement for water. The amount of sugar in these drinks can actually dehydrate your body more. Try flavored sparkling water as a zero sugar, bubbly substitute for soda.
4. Try infused water. Try putting berries, watermelon or lemon in your water to make it fruity! Feel free to get creative and use any fruit your child enjoys. This is a great alternative to juice for kids that don’t like the taste of water. You can even take infused water on the go with a fruit infuser water bottle like the one linked here: https://amzn.to/2TDODAP
5. Use an app! For the technology-savvy kids out there, the Plant Nanny app is a fun way to keep kids drinking! The app allows kids to pick out a cute animated plant and every time they drink water, they record it in the app, and their plant will grow. The app will even remind the child to drink water once their plant starts wilting. It’s available on the iTunes store, and on Google Play: https://apps.apple.com/us/app/plant-nanny/id590216134

Let us know in the comments if you and your child try any of these tips!

If you’d like to learn more about World Water Day, check out their website: https://www.worldwaterday.org