Hydration in Kids: Tips for success

Trying to make sure your child is getting enough to drink can be a battle at the best of times.

When they are well and depending on their age, a relaxed approach of gentle reminders and ensuring they have access to drinks is usually all that is needed.

We are aiming to get them to connect with their feeling of thirst and gain independence in titrating their intake to this. Keeping their urine pale or clear throughout the day and having soft bowel motions is a good way of reassuring us that this is going well and their hydration is on track.

There are times though, when us parents need to up our game and step in to improve our child's hydration.

The most common time is when they are unwell, think fever, vomiting or diarrhoea. Another common time when I am discussing hydration with parents is when a child is constipated.

It can be difficult. Kids are busy and distractable and would usually much rather keep playing than pause for a drink.

So, here are my top tips for improving your child's hydration.

1. Make it Available 

Offer small amounts frequently. Take a water bottle everywhere and encourage them to carry it with them. At home they might keep their cup on the kitchen bench during the day and take a drink with them to bed (bottles best to avoid spills).

For milk feeding babies, offer the breast or bottle frequently and flexibly, using it as a tool for nutrition but also for settling.

Sips of water is also important for babies when they start solids, it helps with oromotor development and constipation during this time.

2. Make it a Game

Fluids are fun! Entice them with reward charts and games like Simon says or copy cat. Little squirts with a gentle water pistol can be a real hoot, especially in warmer weather. Counting drinks and cups can also work and who doesn’t like a tea party? Finding ways to incorporate drinking into your child's favourite games can be a great way to keep things fun and low stress.

3. Make it Exciting

New experiences or something they really like can bring success here, Ice cubes and electrolyte ice blocks are an example. Get them involved in choosing and making a delicious smoothie or home-made fruit icy poles. Diluted apple juice in a 1:1 ratio is also a reasonable choice for these special occasions. And don’t forget fluid rich foods, watermelon and cucumber can be cut into all sorts of shapes and are usually a winner for even the fussiest of palates.

It's best to avoid drinks with caffeine and lots of sugar and salt like soft drinks and sports drinks. 

4. Make it a Treat

Now remember that this is really for those times when you have to up your game, you certainly can't be expected to do this all the time. New drink bottles or special straws can be a real hit and don’t underestimate the power of getting to use a 'big person' cup, whatever that means in your house. Adding ice cubes or fruit slices can also be a great way to make their drinks extra special.

5. Make it Understandable

We know that children often take in a lot more than they let on, so you might find benefit in simply explaining to them why their hydration is important. Obviously tailor it to their age and personality, but the key here is highlighting a positive outcome that will matter to them. It might be for their good health, recovery from illness or improvement in constipation. Once you've engaged them with the outcome, help them set some simple steps or goals to achieve it. It might be reaching markers on their water bottles by set times or finishing their cup with dinner.

As with everything parenting, the key is balance. So we need to be careful that while we are probably really motivated to improve their hydration, we don't want to make things worse. I would therefore urge you to avoid reprimanding or forcing fluids if things are not going as well as you would like. 

Take the small wins and keep adjusting and experimenting until you find something that works.