When the sun is shining and kids are playing outdoors, staying hydrated becomes especially important. Warm weather, combined with physical activity, means kids lose more fluids—and if they don’t drink enough, they can quickly become dehydrated. That’s why it’s essential to make sure they’re drinking plenty throughout the day.
So, how much should kids drink in summer? Depending on their age, children should drink between 1.3 and 2.5 litres of fluid per day during the summer. That includes both drinks and the water content in food, but the amount from drinks alone should be around 820 to 1,330 ml (28–45 oz). If your child is particularly active or it’s an extra hot day, they’ll likely need even more.
Coming up, we’ll take a closer look at how much water kids really need, which drinks are best, and how you can help your child build healthy hydration habits—without turning it into a chore.
How to Tell If Your Child Is Drinking Enough
Children’s hydration needs vary depending on their age and activity level. The NHS recommends that children aim for 6 to 8 cups of fluid daily, with extra fluids on hot or active days.
💧 Tip: Foods like watermelon, peaches and apples are packed with water and can help your child stay hydrated throughout the day.
Not sure if your child is drinking enough? Here’s what to look out for:
- Urine colour: Pale yellow is a good sign. Darker shades may mean your child needs more fluids.
- Sweating: On hot or active days, children lose more fluids and need to drink more than usual.
- Drinking habits: Encourage small sips regularly throughout the day rather than large amounts all at once – it’s easier on the body and helps keep hydration steady.
- Body size and activity: Bigger or more active kids will generally need more fluids than others.
What Are the Best Drinks for Kids in Summer?
To help your child stay hydrated during hot summer days, there are plenty of healthy and refreshing drink options to choose from. Here are some family-friendly favourites:
- Water: The best choice, hands down! It’s calorie-free, readily available and ideal for any time of day. Kids can drink as much as they need.
- Unsweetened tea: Fruit or herbal teas without added sugar can be a nice change from plain water. Avoid medicinal herbal teas unless advised by a GP or paediatrician.
- Diluted juice: Mix fruit juice with water (ideally 1 part juice to 3 parts water) to reduce sugar content while still keeping that fun, fruity flavour.
- Infused water: Add slices of fruit, cucumbers or mint to water for a naturally flavoured drink that feels a bit more special.
Getting creative can make a big difference! In addition to the drinks above, you can offer your child naturally sweet coconut water, homemade smoothies or milk and plant-based alternatives. These drinks not only hydrate but also provide essential nutrients and electrolytes.
Why sugary drinks aren’t a good idea for kids:
- Too much sugar: Fizzy drinks and sugary drinks can lead to excess calorie intake and increase the risk of cavities and unhealthy weight gain.
- Low hydration value: Sweetened drinks don’t quench thirst as effectively as water. In fact, sugar can make kids feel even thirstier.
- Artificial additives: Many soft drinks contain flavour enhancers, colouring and preservatives that don’t support children’s health.
Tips and Tricks to Help Kids Stay Hydrated
Getting kids to drink enough water can be tricky, especially in the summer. But with a little creativity, staying hydrated can become part of the fun. Here are some simple ideas to encourage healthy drinking habits all season long:
- Colourful ice cubes: Freeze water with small pieces of fruit or a splash of juice to create eye-catching ice cubes. They’ll make any drink feel more exciting.
- Fun water bottles: Choose water bottles with playful designs or personalise one with your child’s name. You’ll find some great customisable options on Hipi.co.uk.
- Make it a game: Turn drinking into a fun challenge—like taking a sip after each page of a book or every round of a board game.
Leave drinks out where your child can easily reach them, such as a filled bottle on the table or a water dispenser on the counter. Frequent small sips throughout the day are just as helpful as larger drinks.
And remember: Kids often copy what they see. Be a hydration role model by drinking water and other healthy beverages yourself.
More fun ideas:
- Set up a hydration station: Create a space in your kitchen where your child can help themselves to drinks—fresh water, infused water or light juice mixes.
- Try a reward system: Give your child a sticker or point for every glass they finish. Later, they can trade those in for a small prize or extra playtime.
- Start a family challenge: Make it a game—track how many glasses everyone drinks throughout the day. To keep things fair, younger kids can earn more points per glass since they need less than adults.
These easy, low-pressure ideas can turn hydration into a natural and enjoyable part of everyday life. Not only will they encourage your child to drink more during the summer, but they’ll also support healthier habits for the long run.
