Why do children need to drink water?

Most of our body is made up of water. Water helps maintain body temperature, make bodily fluids and function day-to-day.

Dehydration is when your body doesn't have enough fluids to be able to function at its best.

Dehydration can lead to serious medical problems. It can also affect your child's performance in physical activity, and in school.

Dehydration can happen at any time of the year, including winter. Children and babies are at higher risk of dehydration than adults. By the time your child feels thirsty, they are probably already dehydrated. So, it's up to you to make sure they are drinking enough water.

What causes dehydration?

Children are more likely to become dehydrated:

• during and after lots of physical activity
• with severe vomiting or diarrhoea
• if they have a fever
• if they take certain medicines, such as diuretics
• if they don't drink enough, especially while they are unwell
• if they are younger than 6 months of age
• in hot weather

How can I keep my child hydrated?

Water is the best drink for children.

You should avoid giving your child:

• sports drinks
• fruit juices
• soft drinks
• flavoured mineral waters

These drinks contain sugar and are acidic, which can lead to tooth decay.

How much water should my child drink?

Babies under a year old get all the fluid they need through breastmilk or formula. If your baby is aged 6 months or older, you can give them small amounts of boiled, cooled water.

The recommended daily intake of water for children is:

• 1 to 3 years old: 4 cups
• 4 to 8 years old: 5 cups
• 9 to 13 years old: 5 to 6 cups
• 14 to 18 years old: 6 to 8 cups

Your child will need extra water when they are exercising or in hot climates.

Remember that children need to drink whatever the weather, even in the winter.

Even if they aren't thirsty, encourage your child to drink before, during and after physical activity. This can help prevent dehydration.

Tips to help your child stay hydrated

To help your child stay hydrated, you can:

• make sure they always have a water bottle, including at school
• remind them to drink before physical activity, and during any breaks in their activity
• make sure they have a big drink after any physical activity to make up for any sweat they have lost
• keep a jug of fresh tap water in the fridge where they can reach it, on warm days
• make sure that you role-model drinking plenty of water

Signs and symptoms of mild dehydration

Your child may have mild dehydration if they:

• feel thirsty (feeling thirsty is a sign your child is already dehydrated)
• feel dizzy or lightheaded
• have a headache
• feel tired or nauseous
• have a low or grumpy mood
• have dry lips, mouth or throat
• their urine (wee) is dark yellow or brown
• they aren't going to the toilet as often or not passing much urine

Use the urine colour chart to check how hydrated you are.

Symptoms of severe dehydration

If your child shows signs of serious dehydration, see a doctor or take them to the hospital emergency department.

Symptoms of severe dehydration are if they:

• feel extremely thirsty
• are lethargic or less active than usual
• are confused or drowsy
• have become pale
• are cold, especially on their feet or hands
• are breathing rapidly or their heart rate is fast
• have dark and sunken eyes

How can my child be treated for dehydration?

If your child is dehydrated, the best treatment is to give your child fluids to drink. Give your child water or oral rehydration solutions. You can buy these from your local pharmacy or supermarket. You can ask your pharmacist which rehydration solutions are best for your child.

Do not give your child drinks that are high in sugar or caffeine. These can make dehydration worse.

If your child struggles to drink water, you can try:

• diluting or ‘watering-down' apple juice with an equal amount of water
• giving them milk if they are over 12 months old

Infants

If you are breastfeeding your baby, offer more feeds than usual.

If your baby is older than 6 months and bottle fed, replace formula feeds with oral rehydration solution or water. Do this for 12 hours. Then, give them their normal formula in small amounts, but more often.

If your baby is under 6 months old and dehydrated, take them to a doctor as soon as possible.

Older children

If your child weighs more than 10 kilograms, give them one cup of water each hour, for 4 hours. If they are vomiting or have diarrhoea, they may need more than this.

They can choose whether to drink it all at once or take small sips.

Resources and support

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with 24 hours a day, 7 days a week.