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#Wednesday Wisdom - How to Drink More Water

We all know it; water is one of the body's most essential nutrients. We can't live more  than a few days or so without water. That's because water is the foundation for all body functions. It represents over 60 percent of our body weight. When we don't drink enough water, we can become dehydrated. Mild dehydration can even drain your energy and make you feel tired. Water is also vital for maintaining a healthy weight, plus it's sugar and calorie free. 

How Much Water Do Kids Need?

The amount of water that your child needs each day varies on their age, weight and gender. The chart below shows approximately how much water kids of different ages and genders need daily for proper hydration. 

Guidelines for Daily Water Intake for Kids

This may seem like a lot, but these recommendations are for total liquids from all sources - water, other beverages and food. About 1-3 additional cups of water should come from the recommended number of servings of fruits and vegetables every day. Kids should also drink extra water when they are physically active and in hot weather. Aim for a half cup to two cups of water every 15 to 20 minutes while exercising.

Data is from the Institute of Medicine of the National Academies. Dietary Reference Intakes (DRIs) Tables. Recommended Daily Allowance and Adequate Intake Values: Total Water and Macronutrients.