How Much Water Do Kids Need?

Eat Healthy

Water is one of the body's most essential nutrients. People may survive six weeks without any food, but they could not live more than a week or so without water. That's because water is the cornerstone for all body functions. it's the most abundant substance in the body, averaging 60 percent of body weight. It helps keep body temperature constant at about 98.6 degrees Fahrenheit, and it transports nutrients and oxygen to all cells and carries waste products away. Water helps maintain blood volume, and it helps lubricate joints and boy tissues such as those in the mouth, eyes and nose. And, water is truly a liquid asset for a health weight - it's sugar-free, caffeine-free and calorie-free.

How much water do kids need?

The daily amount of water that a child needs depends on factors such as age, weight and gender. Air temperature, humidity, activity level and a person's overall health affect daily water requirements, too. The chart below can help you with how many cups of water your child needs each day. These recommendations are set for generally healthy kids; they might not be perfect for your child.

Age Range


Cups of Water Per Day

4 to 8 years Girls and Boys 5 cups water
9 to 13 years Girls 7 cups water
  Boys 8 cups water
14 to 18 years Girls 8 cups water
  Boys 11 cups water


The amount of water your child needs each day might seem like a lot, but keep in mind that the recommendations are for total water, which includes water from all sources: drinking water, other beverages and food. Fruits and vegetables has a much higher water content than other solid foods. This high water content helps keep the calorie level of fruits and vegetables low while their nutrient level remains high - another perfectly great reason for kids to eat more from these food groups.

How do I make sure my kid gets enough water?

As a rule of thumb, to get enough water, your child should drink at least six to eight cups of water a day and eat the recommended number of servings of fruits and vegetables every day.

What about exercise?

Pay special attention to your child's water consumption when they are physically active. Before, during and after any physical activity, kids need to drink plenty of water, especially in hot water. The goal is to drink a half cup to two cups of water every 15 to 20 minutes while exercising.

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