When kids are busy running, jumping, and soaking up the sunshine, it’s easy for hydration to slip under the radar. But children are more prone to dehydration than adults and often, by the time they say they’re thirsty, they’re already on their way to being low on fluids. Whether it’s a warm day in the park or they’re under the weather, knowing what to look for (and when to act) can make all the difference.
Some common signs of dehydration in children are:
Dry lips and mouth
One of the earliest signs, lips may look cracked or sticky.
Fewer wet nappies or toilet trips
If your child is going less than usual, or their urine is dark yellow, it could mean they need more fluids.
Tiredness or low energy
Dehydration can make kids feel sluggish or irritable.
Headaches or dizziness
Often overlooked in younger kids, but common when fluid levels drop.
Tearless crying
If they’re upset but not producing tears, that’s a red flag.
Cool hands and feet / sunken eyes
In more advanced cases, children may look unwell or lethargic.
What to Do if they are showing any of these signs:
• Offer small sips of water often, not just when they say they’re thirsty.
• Ice lollies or diluted juice can help if plain water isn’t going down well.
• Encourage water-rich snacks like cucumber, watermelon, or oranges.
• In hot weather, make hydration part of routine breaks during outdoor play. Set up a ‘Hydration Station’ for them to check in with.
When to Get Help
Call your GP or seek medical advice if your child:
• Seems unusually drowsy, confused, or hard to wake
• Has a dry nappy for 12+ hours (for babies/toddlers)
• Has sunken eyes, cold extremities, or fast breathing
• Is unable to keep fluids down due to vomiting or diarrhoea
Hydration in the Every Day
Beyond the sunny days, it can often be a struggle for parents to ensure that their kids are taking on enough water every day. New research by air up®, has revealed that almost half (42%) of the UK parents surveyed worry about how dehydrated their children might be at school. Hydration is crucial for maintaining cognitive function, with even mild dehydration leading to reduced concentration and memory retention. Ensuring children drink enough water is vital, yet many parents find it challenging to encourage this habit, raising concerns about their children’s wellbeing and academic performance. Air up® further revealed that 29% of those parents struggle to get their children to drink water.
Here are five simple and practical ways to encourage kids to drink more water during school, without turning it into a battle:
1. Make the bottle fun
Let them choose their own water bottle, preferably one with their favourite character, a colour they love, or even one with a built-in straw or flip lid. If they like it, they’re more likely to use it.
2. Add a twist (literally)
Pop in a slice of orange, lemon, cucumber or a few berries to make it more interesting. Some schools allow this if it’s still essentially water but it’s best to check first.
3. Build it into routine
Encourage a sip before break time, after lunch, or when they come in from outside play. Predictable points make it more automatic.
4. Talk about the ‘why’ in kid terms
Explain that water helps them run faster, concentrate better, and feel stronger; not “because it’s healthy” but because it gives them brain and body power.
5. Praise the effort
A simple “Great job remembering your water today!” goes a long way. Positive reinforcement beats nagging every time.
If the school allows it you could even add a tiny sticker chart to their lunchbox or water bottle cap as a visual reminder or reward system.
Keep the momentum going at home and get the whole family involved.
Staying hydrated is one of the simplest ways to feel better physically, mentally, and emotionally, yet many of us (kids and grown-ups alike) don’t drink enough water. According to the NHS all children should aim to drink at least the following amounts of water or diluted squash, depending on their age:
• up to 6 years old should aim for 1 litre of water
• 7 to 11 year olds should aim for 1 and a half litres of water
• 12 to 14 year olds should aim for 2 litres of water.
As we head into warmer months, busy days and outdoor adventures can make it easy to forget. The good news? A few small changes can help the whole family up their water game, without it feeling like another chore.
Make it Easy, Make it Visible
If water bottles are buried in school bags or tucked away in cupboards, they’re easy to forget. Try keeping jugs, bottles, or glasses of water in plain sight like on the kitchen table, next to the TV remote, or in lunchboxes. The more visible it is, the more likely everyone is to take a sip.
Give Everyone Their Own Bottle
Let each family member pick their own water bottle. Refill them in the morning and encourage finishing them by the end of the day. Having “their own” bottle helps kids take ownership (and makes it easier to keep track!).
Add a Bit of Flavour
Plain water can feel boring to some, so why not add a little fun? Try sliced strawberries, lemon, cucumber, or even mint leaves. Let kids create their own flavour combinations like a healthy science experiment!
Work Water Into Your Routine
Instead of waiting until someone says “I’m thirsty,” encourage regular sips throughout the day. A small drink before school, after outdoor play, or during screen time can quietly build good habits without a fuss.
Snack Smart
Hydration doesn’t have to come from a glass. Foods like watermelon, cucumber, grapes, yoghurt, and soups are naturally high in water. Including these in daily snacks and meals gives everyone a helpful hydration boost without even trying.
Lead by Example
As with most things, kids tend to follow what they see. If they notice you drinking water regularly, they’re more likely to do it themselves.
