It is an urban myth that we need to drink 8 glasses of water a day to stay healthy, but we do need to stay hydrated. Children need between five and eight cups of fluids each day — and children who are very active may need more. So just how much do children and adults need to drink each day?
| Life stage | Aim for (cups)* |
|---|---|
| Infants | |
| 0-6 months | 3 (from breastmilk or formula) |
| 7-12 months | 2.5 (from breastmilk, formula, water or fluid milk) |
| Young Children | |
| 1-3 years old | 3.5 |
| 4-8 years old | 5 |
| Older children | |
| 9-13-year-old girls | 6.5 |
| 9-13-year-old boys | 7 |
| Women | |
| 14-18 year old | 7 |
| 19 years and older | 9 |
| Pregnant | 9 |
| Breastfeeding | 12.5 |
| Men | |
| 14-18 years old | 10.5 |
| 19 years and older | 12 |
*1 cup = 250 mL
A Toast To Drinks Other than Plain Water
You can prevent taste bud boredom by simply flavoring water with lemon, lime, mint or a little 100% fruit juice. Freeze berries or slices of citrus and then drop them right your drink. Or make infused water such as Strawberry-Watermelon Water with Basil at home. Here are a few more ideas when your kids (or you) are craving something other than plain water.
Fruits and Veggies
Nutrition isn’t the only reason to serve hearty helpings of fruits and veggies. Lots of varieties have a very high water content making them good additional ways to hydrate. Good hydrating snacks include melon, strawberries, pineapple, orange slices, apple slices, cherries or grapes. (Cool tip: For older kids, freeze the grapes whole as a cool treat.)
Sweet Treats
On hot days, an icy dessert is just the thing for kids of all ages. Here are a few favorites.
Lemonade Ice with Whipped Yogurt
