How Much Water Do Kids Really Need Each Day?

Worried your child isn’t drinking enough water during summer? Here's how much water kids need by age, how to spot dehydration, and easy ways to encourage better hydration—without nagging!

Summer’s here—and so is the struggle to keep kids hydrated.
Even when they’re running around in 35°C heat, most kids don’t realise they’re thirsty until they’re already dehydrated. And for us parents? That usually means chasing them with a bottle and pleading for “just one more sip.”

But hydration isn’t just about avoiding thirst—it affects mood, digestion, focus, and even sleep.

So how much water do kids really need?

Here’s a quick breakdown (including milk or other fluids too):

• 1–3 years: About 4 cups (roughly 1 litre/day)

• 4–8 years: Around 5 cups (1.2 litres/day)

• 9+ years: 7–8 cups (1.6–2 litres/day) or more if they’re active

Of course, their exact needs will vary based on the weather, their activity level, and even what they eat (soups, fruits, porridge all count!).

What dehydration really looks like in kids:
It’s not always dry lips or asking for water. Watch for:

• No tears when crying

• Fewer wet diapers or darker urine

• Headaches, crankiness, or sudden tiredness

• Constipation, especially in older kids

• Flushed skin or feeling dizzy after play

These aren’t rare—they’re just often missed.

So what’s a busy parent to do?

Here are 3 things that actually help (and don’t rely on constant reminders):

1. Make water visible.
Keep a bottle in their school bag, the car, next to the bed—even the sofa.

2. Offer variety.
Coconut water, thin buttermilk, homemade nimbu paani—all count toward hydration and come with added electrolytes.

3. Let them own it.
When the bottle feels like theirs (and keeps water cool all day), they’re more likely to use it. We hear this all the time from mums in our community.

One even said, “Ever since I gave my daughter her own bottle, she reminds ME to fill it!”

Bonus Tip from Grandma:
Kambu porridge (pearl millet) is a summer hero. It cools the body from the inside and hydrates too. You can serve it in the morning or pack it in a tiffin for school.

Gentle reminder:
If your child refuses to drink water, it’s not about being “fussy.” Sometimes, it’s the bottle design, water temperature, or they just forget while playing. A cool, spill-proof stainless click here for steel bottle that feels special (and easy to open) can make a bigger difference than you think.