Summer in Wisconsin is known for its hot, humid days — and we make the most of it! From backyard barbecues and pool parties to parades, sports games and family hikes, our calendars fill up fast. But with all that summer fun comes an increase in sweat and a higher risk of dehydration, especially for kids.
We know hydration is important, but it can be tricky to figure out exactly how much water kids need — and even trickier to get them to drink it. Let’s break down how much water your child needs, how to make drinking water more fun and what warning signs of dehydration you should watch for.
How Much Water Do Kids Need?
Daily water needs vary depending on your child’s age, activity level and even the weather. As a general guideline:
- Ages 1-3: 4 cups per day
- Ages 4-8: 5 cups per day
- Ages 9-13: 7-8 cups per day
- Teens: 8-11 cups per day
Active kids — especially those playing sports or spending long hours outside — will need more fluids to stay hydrated and help their bodies recover. Warm weather, like the kind we see in Wisconsin summers, increases fluid loss through sweat, so be sure to offer extra water on hot or humid days.
Cold weather matters too! While we may not sweat as much during winter, our bodies still need adequate hydration to function properly.
Illness is another important factor. If your child is sick with a fever, vomiting or diarrhea, make sure they sip water or electrolyte fluids regularly to avoid dehydration.
How To Help Kids Drink More Water
Let’s be honest — not every kid loves drinking water. But with a few creative strategies, you can help make hydration easier (and even fun):
1. Make It Accessible
Let your child pick out a reusable water bottle they’re excited to use. Keep it nearby and within easy reach — whether they’re at home, at school or on the go.
2. Gamify It
Create a hydration chart and use stickers or small rewards for hitting daily water goals. Turn it into a fun challenge instead of a chore.
3. Lead By Example
Kids imitate what they see. If you’re carrying a water bottle and sipping throughout the day, they’ll be more likely to do the same.
4. Add Flavor, Naturally
Water doesn’t have to be boring! Try infusing water with:
- Citrus slices (lemon, lime, orange)
- Berries (strawberries, raspberries
- Cucumber and mint
- Watermelon and basil
Let your child mix and match flavors — when they help create it, they’re more excited to drink it.
5. Eat your water
Many fruits and vegetables are high in water and perfect for hot summer days. Offer snacks like:
- Watermelon
- Cucumbers
- Cherries
- Peaches
- Tomatoes
- Carrots
These hydrating foods also provide vitamins and minerals kids need for energy and recovery.
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What About Sports Drinks, Liquid I.V., and Prime?
Most of the time, plain water is best — about 95% of kids don’t need sports drinks. Many commercial options (like Gatorade, Powerade or Prime) are high in sugar, sodium and artificial ingredients.
That said, there are specific situations where electrolyte drinks may help:
- Long or intense practices in hot weather
- Two-a-day sports training (football, soccer, etc.)
- Illness with fluid loss (vomiting or diarrhea)
Choose child-appropriate options like Pedialyte or diluted electrolyte powders and use them sparingly. When in doubt, check with your child’s doctor.
Dehydration: What Happens When You Don’t Drink Enough Water?
Why should we make sure we’re well hydrated? Because being dehydrated is the fastest way to turn a great day into a meltdown — literally and figuratively.
Even just a little dehydration (we’re talking 2% of body weight!) can mess with your child’s energy, focus, mood and even their performance on the field or in the classroom. And in the summer heat, it doesn’t take long for those water stores to run dry.
Think of Water as Your Child’s “Superpower Source”
When they’re hydrated, kids feel stronger, think clearer and bounce back quicker. But when they’re not? The effects can sneak up fast.
Here are signs your child might be running low on fluids:
Mild to Moderate Dehydration
- Dry, sticky mouth or lips
- Headaches or feeling “off”
- Tiredness or crankiness (cue the meltdown)
- Dark yellow urine (pro tip: the clearer, the better)
- Fewer bathroom trips than usual
- Dizziness or light-headedness
More Serious Signs (Time To Go to the Emergency Department)
- Not urinating for 8 or more hours
- Sunken eyes or soft spot in infants
- Fast heartbeat or breathing
- No tears when crying
- No sweat when playing games
- Lethargy, confusion or unusual drowsiness
What To Do if Dehydration Strikes
Start with small, steady sips of water or an oral rehydration drink like Pedialyte. Popsicles made with real fruit can also be a fun and gentle way to rehydrate.
If Your Child Is Outside Playing Sports or at Practice in the Heat:
- Move them to a shady or cool area right away
- Apply ice packs or cold towels to the back of the neck or armpits (these spots help cool the body fastest)
- Encourage them to sip water slowly — don’t chug!
The Bottom Line
Keeping kids hydrated doesn’t have to be a struggle. With fun water flavors, colorful bottles and a little creativity, you can turn hydration into a healthy habit — not a daily battle.
And the benefits go far beyond thirst: better focus, stronger performance in activities, improved mood and a healthier body overall. So, drink up — Wisconsin summers are too short to spend them feeling sluggish.
