The amount of water that your child or teen needs each day is a question I get frequently. Keep in mind that the recommendations in the chart below are for total water, which includes water from all sources: drinking water, other non caffeinated beverages and food. Remember that fruits and vegetables have a higher water content than other foods. This high water content helps keep the calorie level of fruits and vegetables low while their nutrient level remains high. A great reason for kids and adults to eat more from these food groups.
So how do you apply total water recommendations to your kid’s day? As a rule of thumb, your child or teen should drink at least six to eight cups of water a day and eat the recommended number of servings of fruits and vegetables every day. Also, pay special attention to your child’s or teen’s water consumption when they are physically active. The goal is to drink a half cup to two cups of water every 15 to 20 minutes while exercising. The American Academy of Pediatrics recommends that children aged 9-12 drink 3 to 8oz of fluid and electrolytes every 20 minutes during activity. Adolescents should drink 34-50 oz per hour.
During sporting event I like to give my kids the option of drinking BODYARMOR for recovery. BODYARMOR is great for young athletes because it has potassium-packed electrolytes, coconut water and vitamins. Parents will like that it has no artificial flavors or sweeteners.
For parents they just launched BODYARMOR LYTE . It has all the same nutrients and natural ingredients – but only 20/cal per serving. And it’s naturally sweetened! BODYARMOR LYTE was created for those people who are looking for proper hydration with less calories – but don’t want all of the artificial ingredients found in lower calorie drinks. And it tastes amazing!
BODYARMOR AND BODYARMOR LYTE available at Schnuck’s, Dierberg’s, Sam’s where you can get their new sport 15 pack. I also always want to tell you when there’s a good deal out there and they are 10 for $10 at Schnucks 8/30 to 9/5.
Kids Total Daily Beverage and Drinking Water Requirements
Age Range Gender Total Water (Cups/Day)
4 to 8 years Girls and Boys 5
9 to 13 years Girls 7
14 to 18 years Girls 8
Data are from Institute of Medicine of the National Academies. Dietary Reference Intakes (DRIs) Tables. Recommended Daily Allowance and Adequate Intake Values: Total Water and Macronutrient