How much water should my child drink?

Does water requirement vary?

Yes of course! There are many variables that decide how much water your child should be drinking.

• Age and weight of the child: This is the most important factor. For any particular age, heavier the child the greater the fluid requirement.
• Is your child healthy? The recommended fluid requirements are for otherwise healthy children. If your child has fever or loose motions, then naturally the fluid requirement is that much more.
• The weather conditions: In India, we have notoriously hot summers. The heat and the humidity saps the fluid out of the body in an attempt to maintain body temperature. You definitely need to up your child’s fluid requirements. For similar weight and activity, you may need to increase fluid requirements by as much as 20%.
• Exercise or sports: Most children, if kept away from the ubiquitous screens, are naturally active and will run around. If it is high intensity exercise (competitive sports) or prolonged moderate exercise, then definitely give your child more fluids. The general rule of thumb for older children and adults is about 350 ml for every half an hour of exercise.

Average fluid requirements in a day

Do remember that this includes fluid in all forms including say milk, fruit juices (please only natural fruit juices, no sugar added – we have repeatedly cautioned against aerated, sugary beverages, they are also blamed for your child being aggressive), soups, dals etc.

• Up to one year of age: No additional fluids are required since the daily requirements are met by the child’s diet that is primarily milk.
• 1-3 years of age: Roughly 1000 ml – 1500 ml total fluids in a day. Again roughly 350 – 700 ml water  over and above the liquids in the diet.
• 4-8 years of age: Roughly 1300 ml – 1800 ml total fluids in a day. Again roughly 500 – 900 ml water  over and above the liquids in the diet.
• 9-12 years of age: Roughly 1500 ml – 2100 ml total fluids in a day. Again roughly 750 – 1500 ml water  over and above the liquids in the diet.
• 13+ years of age: Roughly 2000 ml – 2800 ml total fluids in a day. Again roughly 1250 – 2500 ml water  over and above the liquids in the diet.

Please note that this is a rough estimate and individual water intake will depend on the factors mentioned above.

How do I determine whether my child is consuming enough fluid?

• Your child should not be thirsty all the time.
• His urine should either be clear or very pale yellow.

Encouraging your child to drink more water (easier said than done!)

• Every time you get up to drink water, offer water to your child.
• Pack a bottle of water with you, whenever your child goes out and encourage her to take sips regularly.
• Keep water within easy reach of your child – bottle / sipper / glass depending on the age of the child.
• Water down in a 1:1 ratio any energy drinks or beverages that the child drinks.
• If your child gets up at night, offer her a drink of water.
• Above all, set an example, drink enough water yourself and mention it – aaah! cool and refreshing water!

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