How to Drink more Water and Keep Your Family Hydrated.

Drinking water is the best option to keep your body hydrated. If you didn’t read my article about how important this is and the recommendations, please click here to access it. However, most people do not drink enough water during the day. So, keep reading to find out about some tips to help your family, and you drink more water. I hope you find it helpful.

Tips for everyone at home, especially adults:

#1- Carry a water bottle or container with you everywhere and keep it filled.

#2- Always choose water instead of sugary drinks (juice, sodas, iced teas, sweetened coffee), including at meals.

#3- Adding flavor to your water is a good idea if you are switching from other beverages to more water. Lemon or lime might make it tastier! Flavored drink mixes are another option, but pay attention to the sugar content and use it occasionally.

#4- Remember that food high in water content help with hydration but does not replace drinking water. Vegetables and fruits may contain up to 90% of water. 

Some Veggies high in water are: 

• celery, 
• bok choy, 
• lettuce
• radish, 
• cucumber, 
• zucchini, 
• watercress, 
• tomatoes, 
• green bell peppers
• asparagus
• portabella mushroom
• swiss chard
• cabbage
• cauliflower
• spinach
• broccoli

Some Fruits high in water are: 

• Watermelon
• Melon varieties (like cantaloupe)
• Grapefruits
• orange
• Strawberries
• Blackberries
• raspberries
• papayas
• peaches
• pineapples

#5- If you are not into drinking a lot of water at once, try smaller amounts spread out throughout the day.

#6- There are apps available with alarms to remind you to drink your water. You can also set up alarms on your phone or watch.

#7- Keep a bottle in a place of your home that you go to frequently during the day, and drink every time you pass by your bottle. Keep it filled. 

Tips to help your kids drink more water from the AAP (American Academy of Pediatrics):

#1- Be a role model yourself drinking water. Make it part of the family’s routine and help them drink water before they are thirsty.

#2- Make it fun!

#3- You can infuse water with berries, lemon, lime, cucumber, or mint for some added flavor. Ask your kids to choose. This way, you may see your kids come back for refills.

#4- Add freeze fruits or freeze fruit inside ice cubes to add to their cup of water. Once again, make your kids part of this activity.

#5- Keeping veggies and fruits high in water content handy for you and your children to choose and eat. Add these foods to your meals. 

#6- Making homemade fruit puree popsicles is a great way to have your kids eat fruit high in water on hot days (or winter, why not). They will love to choose the fruits and help you feel the popsicles molds. Get creative with mold shapes, puree colors, etc. 

#7- Have fun with bottles, cups, and water containers. Let your kids choose a special one, put stickers on the ones you have, or use colorful silicone straws. 

What Drinks to limit in Adults and Children:

Sugary drinks:

sports drinks, iced teas, juice cocktails, sodas, lemonade, and any other beverage containing sugar on it.

The AAP states that water and milk are all the drinks kids need and does not recommend sugar-sweetened beverages for your children, especially under 2 years of age. Limit the beverages mentioned above for your older children as much as possible. They add extra “empty calories” to the diet and make it hard to adopt water as a regular drink. Added sugars in beverages can make them less hungry for real food, lead to excess weight gain, diabetes, cavities, and more. (please read my article about sugar and health here)

Juice:

• The AAP recommends:
  • Children less than a year should not drink any juice at all.
  • Children 1-3 years of age should have no more than 4 oz per day (1/2 cup or 120 ml).
  • Children ages 4–6 years, no more than 4–6 oz per day (1/2 cup or 120 ml – 3/4 cup or 180 ml).
  • Children ages 7–18, no more than 8 oz per day (1 cup or 240 ml).

Always choose whole fruits over juice for you and your children. Juice may contain some vitamins, but it is high in sugar and low in fiber, making it a less nutritious option.

Flavored milk:

• They are usually high in sugar. Choose regular milk instead.

Drinks with artificial or natural sweeteners:

Although sweeteners are considered safe to use in children and adults, it is better to encourage water consumption. Have these beverages occasionally, and choose drinks with natural sweeteners if available. 

A Personal Note and Final Thoughts:

Water is what we drink at home. We have electrolytes drink mixes (Ultima Replenish is our favorite) to add to our water bottle when we do activities outdoors or during/after exercising. My kids got used to water from a young age, and they see us drinking water all the time. I made them choose their “special water bottles” that they carry everywhere. As a family rule, fruit juice, fruity drinks, and sugar-sweetened beverages are only for special occasions (and only one serving). All of the above have helped them adopt water as their daily drink and made my life as a parent much easier. 

Remember: be a role model for your kids, be patients with you and your kids with new changes, and do not give up. You can make drinking more water (if this is your situation) your new way of living a healthier life. 

“Happy Healthy Parents Make Happy Healthy Children”

Dr. Miriam Stoppard

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