How much water kids should drink each day depends on their age, activity levels, weather, and whether they’re feeling unwell.
There’s no one-size-fits-all number, but simple daily targets can help guide you. Use the age-based table below as a practical starting point and adjust as needed for your child’s routine.
How Much Water Should Kids Drink? A Simple Daily Guide for Parents
A simple guide to how much water kids should drink each day, with age-based targets, hydration tips, and signs of dehydration.
Why hydration matters for kids
- Supports everyday body functions like temperature regulation and digestion
- Helps maintain focus and overall wellbeing throughout the day
- Plays a role in physical performance during play and sport
- Supports healthy energy levels for school and activities
- Helps keep the body functioning smoothly during growth and development
Needs can vary from day to day, and building good hydration habits can happen gradually.
How much water should kids drink a day? (by age)
| Age Group | Approximate Daily Target (cups/day) | Practical Tips |
|---|---|---|
| 1–3 years | ~4 cups | |
| 4–8 years | ~5 cups | Pack a water bottle for school and encourage refills |
| 9–13 years | 6–8 cups | Increase intake on sport days and during long school hours |
| 14–18 years | 8–10 cups | Link water to daily routines like meals, commuting and training |
Note: Kids may need extra fluids on hot days, during physical activity, or when unwell.
When kids need extra water (heat, sport, and illness)
- Hot weather: Offer water more frequently and encourage regular sips
- Physical activity / sport: Pack an extra water bottle and prompt drinking before, during and after activity
- Fever: Offer small amounts of fluids often and monitor intake
- Vomiting/diarrhoea: Provide frequent sips and keep an eye on hydration signs such as urine output
Possible Signs of dehydration in children (and when to get help)
Mild dehydration: common signs
- Feeling thirsty
- Darker yellow urine
- Urinating less often
- Dry mouth or lips
- Tiredness or low energy
Severe dehydration: when to seek urgent help
- Very sleepy or difficult to wake
- Little to no urine output
- Sunken eyes
- Appears very unwell
Practical tips to help kids drink enough water
- Keep water easily accessible throughout the day
- Encourage regular sips rather than waiting until they’re very thirsty
- Pack a water bottle for school and outings
- Increase water intake on hot days or during sport
- Make water part of daily routines (e.g. after brushing teeth or before leaving the house)
- Lead by example and model regular water drinking
- Use gentle reminders to encourage consistent habits
