Staying hydrated is essential for your child’s health, but with so much information out there, it's easy to get confused. From the best type of water to drink to whether you need a sports drink after a physical activity, there are plenty of hydration myths floating around. We spoke to Anna Tvedt and Jessica Meuleners, Nutrition Field Specialists at South Dakota State University Extension to help us bust some of the most common myths around hydration and help you get clear on how to properly hydrate your kids.
Myth #1: Bottled Water is Always Better Than Tap Water
When it comes to hydration, bottled water vs. tap water is a common debate. The truth? Both are safe to drink, as long as they meet the safety standards set by the U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA). Whether you choose tap or bottled water, both options will help your child stay hydrated.
“Bottled water can be a better option for those who have a weakened immune system. If you have a weakened immune system, it is best to discuss with your doctor what option is best for you,” says Jessica.
Myth #2: You Have to Drink a Glass of Water First Thing in the Morning
We’ve all heard the advice to drink a glass of water as soon as you wake up, but is it necessary for your kids to meet their hydration goals? While it’s a good habit to hydrate after a night’s sleep, according to Jessica, “A glass of water can help replenish your water and kickstart your daily hydration. However, there are no scientific studies that say water has to be your first beverage.”
Myth #3: Thirst is the Best Indicator of Hydration
Thirst is a helpful signal that your child’s body needs water, but it’s more an indicator of dehydration than hydration. The thirst sensation occurs when receptors in the blood vessels detect a drop in fluid levels and send a signal to the brain saying, ‘I’m thirsty,’” says Anna. By the time your child feels thirsty, they may already be mildly dehydrated. That’s why it's important to drink water consistently throughout the day, especially if they start to feel thirsty.
Other signs of dehydration include:
- Dark yellow urine
- Less frequent urination
- Dry mouth and lips
- No tears when crying
- Fatigue or dizziness
- Constipation
It is important to remember that dehydration may arise if your child is sick and experiencing vomiting and/or diarrhea. If this is the case, they are unlikely to want to eat or drink and may not keep foods and beverages down. Consult your doctor for recommendations if you think your child is dehydrated due to illness.
Myth #4: You Need to Drink 8 Glasses of Water a Day
Jessica explains, “Similar to adults, the daily amount of water a child needs depends on a number of factors such as age, weight, sex, activity level, and weather. As a caregiver, it can be hard to gauge a child's water intake and how much water a child needs to stay hydrated. Therefore, some parents may find having a goal to be helpful.”
The American Academy of Pediatrics (AAP) offers the following guidelines for children:
- 1–3-year-olds aim to drink 4 cups of fluids per day (including milk and water)
- 4–8-year-olds can aim for 5 cups per day
- 9–13-year-olds can set a goal of 7-8 cups of water per day
- 14–18-year-olds should aim for 8+ cups of fluids per day
“Remember, some factors such as activity level and hot, humid summer days can increase fluid needs in children. An easy way to check for hydration is to look at a child's urine and adjust fluid intake from there,” emphasizes Jessica.
Myth #5: Only Water Helps Keep You Hydrated
While water is the gold standard for hydration, other foods and beverages can help too. “Beverages and liquid foods, like soup or broth, provide the greatest amount of water. For example, milk is about 90% water. Fruits and vegetables are also very high in water content, ranging from 75% water content in foods like bananas and potatoes to 95% water content in watermelons and tomatoes,” says Anna. She further highlights, “All water in foods and beverages counts toward our daily fluid intake, not just the plain water we drink.”
Myth #6: Urine Color is the Only Way to Check Hydration
Anna emphasizes, “Clear or lightly colored urine is a good indicator of hydration. However, other factors may influence urine color.” Taking a multi-vitamin supplement with B-vitamins can turn urine bright yellow, even if your child is well-hydrated. So, while urine color is a helpful guide, it’s not the whole picture. Explore our hydration poster pack to gain a better understanding of what your child's urine color could reveal about their hydration levels..
Myth #7: You Can’t Drink Too Much Water
“Overhydration or ‘water intoxication’ is uncommon but possible,” says Anna. She explains, “When too much water is consumed, electrolytes in the blood are diluted. This can lead to nausea and vomiting, confusion, blurred vision, and muscle weakness.” To avoid overhydration, pay attention to your child’s hydration needs. If they’re constantly thirsty or their urine is clear, try offering water alongside an electrolyte-rich snack, such as pickles, pretzels, avocado, or a banana.
Myth #8: Sports Drinks Are Essential After Exercise
You might be tempted to hand your active kids a sports drink to help with hydration, but is it really needed? Jessica explains, “In most situations, plain water is adequate for hydration. Sports drinks are often high in sugar and sodium and not needed for hydration on a daily basis. They can be helpful and used during intense physical activity lasting over one hour or in times of excessive sweating such as being outdoors or playing in hot or humid conditions.” While sports drinks can help replenish electrolytes lost through sweat during play, Jess recommends opting for ones with little to no added sugar. This way, your kids can stay hydrated and benefit from the electrolytes without the extra sugar that can be harmful to their health.
Struggling to ensure your little ones are drinking enough water? Here are Anna and Jessica’s tips on how to increase your kids’ water intake:
- Carry a reusable water bottle: Make sure your child always has access to water by providing them with a reusable water bottle. This makes it easy for them to grab a drink whenever they're thirsty.
- Mix it up: Add a fun twist to their hydration routine by infusing water with a little lemon, lime, or fresh fruits and vegetables. You can even toss in some herbs like mint for a refreshing flavor boost. For some fun and creative ideas to keep your kids hydrated, check out this video!
- Don’t ignore thirst cues: Teach your little ones to listen to their bodies. If they feel thirsty, encourage them to drink water right away. A good time to ask them if their body is telling them they’re thirsty is during playtime and activities. Remind them not to ignore this important signal from their body. Use our daily water tracker to help your kiddos keep track of how much water they drink!
- Eat foods that are high in water: Include hydrating foods in your child’s diet, like fresh fruits and vegetables (watermelon, cucumbers, strawberries), soups, stews, and broths. These foods contribute to their overall hydration.
Hydration is essential for your kids' energy, digestion, and healthy skin. By debunking these common hydration myths, you can help them make smarter choices and ensure they’re getting the fluids they need without falling for misleading advice. Whether it's tap water, milk, or water infused with fruit, remember that staying hydrated is about balancing what comes in with what goes out – and it’s easier than you think!
So next time someone suggests a specific amount of water, just remember: hydration is personal! Find what works best for your child and keep those sips flowing!
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