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.

Blueberry Summer Refresher

Watermelon Lemonade

Mango Agua Fresca

Blueberry-Herb Lemonade Punch

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.

Double Grape Slushies

Lemonade Ice with Whipped Yogurt

Watermelon Granita

Cherry Ice Pops

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