Proper hydration is essential at every stage of life, but it plays an especially important role during childhood and adolescence. As children grow and develop — both physically and mentally — their bodies rely on adequate fluids to support proper function of the circulatory and nervous systems. Hydration also helps maintain homeostasis, the body’s natural process for keeping internal systems stable and functioning properly. As children enter adolescence and experience rapid growth, their fluid needs increase even more.

Inadequate Intake

Despite the importance of staying hydrated, many children are not meeting their daily fluid needs. An August 2025 article published in the journal Nutrients notes that a significant number of kids fall short of recommended water intake. This can have real consequences, including effects on mood, cognitive performance, overall well-being and the ability to concentrate.

Several factors can lead to inadequate hydration, and the rigors of the school day is often one of the contributors. Children may forget to drink enough water between classes or activities, or they may choose sugary beverages instead of water, which do not hydrate the body as effectively.

Hydration Recommendations

Because children’s bodies change as they grow, their hydration needs change, too. Below are the general daily fluid intake recommendations from the American Academy of Pediatrics, organized by age:

• 0-6 months. 24 fluid ounces (from breast milk or formula)
• 7-12 months. 20 fluid ounces (primarily from breast milk or formula)
• 1-3 years. 30 fluid ounces
• 4-8 years. 40 fluid ounces
• 9-13 years (boys). 60 fluid ounces
• 9-13 years (girls). 54 fluid ounces
• 14-18 years (boys). 88 fluid ounces
• 14-18 years (girls). 61 fluid ounces

Of course, hydration needs can vary widely based on how active the child is, how hot it is, or how much time your child is spending outdoors.

What Should Kids Drink?

Once a child stops breastfeeding, their primary beverage should be plain water. Simply put, no hydration choice is better for a growing child. It has no calories, no sugar and is critical for keeping the body healthy.
 
Milk is another healthy option for children as a good source of calcium, protein and other nutrients, but it should only be a portion of a child’s overall daily fluid intake. Here’s what the American Academy of Pediatrics recommends for daily milk consumption:

• 5-8 years. Up to 20 fluid ounces
• 9-18 years. Up to 24 fluid ounces

While juice is often regarded as a healthy choice for children, overall intake should be limited due to the high levels of sugar found in many juices. For that reason, these are the guidelines for daily juice consumption:

• 5-8 years. Less than 4 to 6 fluid ounces
• 9-13 years. Less than 6 to 8 fluid ounces
• 14-18 years. Less than 8 fluid ounces

Hydration Tips & Tricks

Children aren’t always as attentive to their hydration needs as adults — especially when they’re busy playing or participating in sports. Many kids don’t stop to drink water until they feel very thirsty, which can be a sign they are already becoming dehydrated.

For that reason, it’s important to encourage your child to drink water before heading outdoors and to take regular hydration breaks during physical activity. Here are a few practical ways to help your child stay on track:

• Get them a high-quality, brightly colored water bottle they can keep in their backpack and bring to school each day.
• Offer fun cups or straws at home to make drinking water more appealing.
• Set a good example by staying properly hydrated yourself and encouraging them to drink water alongside you.
• Choose water over soft drinks and sugary sports beverages whenever possible.

Signs of Dehydration

If you’re unsure whether your child is drinking enough fluids, urine color can be a good indicator of proper hydration. Pale, straw-colored urine typically indicates adequate hydration, while dark yellow or brown urine may signal that your child should be drinking more water.
 
It’s also important to recognize other signs of dehydration. These can include fatigue, dizziness, confusion, lethargy, or irritability. Additional warning signs may include persistent thirst, urinating less frequently than usual, or producing fewer tears when crying.
Seek immediate medical attention if your child appears severely dehydrated, is very dizzy or confused, has a rapid heartbeat, or loses consciousness.