Written by Rob Diepersloot, Founder of WonderCow
Water might be the simplest thing we give our kids every day, but it’s also one of the most important. It’s the foundation of every system in the body, yet most children don’t get nearly enough of it.
The Data on Kids and Hydration
*Research suggests that most kids only drink a few cups of water a day when they actually need much more. Depending on age, size, and activity level, many children should be getting between 7-10 cups of fluids daily from water, milk, and other healthy beverages.
Even slight dehydration can cause low energy, headaches, poor concentration, and constipation. The difference between a tired, irritable child and a focused, happy one can often come down to proper hydration.
Why Kids’ Bodies Depend on Water
Every cell, tissue, and organ relies on water to function properly. It’s not just about quenching thirst; it’s about keeping the entire body working as it should.
Here’s what water does for kids every single day:
- Brain function: The brain is mostly water. Even mild dehydration can slow down thinking, reduce focus, and affect mood.
- Gut health: Water helps digest food, absorb nutrients, and keep everything moving through the digestive system. It also supports healthy gut bacteria that strengthen immunity and balance mood.
- Circulation: Blood is mostly water. Staying hydrated helps carry oxygen and nutrients to every cell in the body.
- Temperature control: Water helps the body cool down through sweat and proper blood flow, especially important for active kids.
- Joints and muscles: Adequate water keeps joints flexible and muscles functioning smoothly.
- Immune system: Hydration supports the body’s natural ability to flush out toxins and fight off illness.
- Skin health:
Proper hydration helps keep skin soft, smooth, and healthy-looking.
When kids don’t drink enough, their bodies have to work harder at every level: from thinking clearly to staying active and alert.
Water Comes in Many Forms
We’re talking more than ice here! Plain water is always the best choice, but it’s not the only source of hydration. Kids can get fluids from a variety of healthy options:
- Milk: (Our personal favorite, for obvious reasons) About 87% of milk is water. It also provides protein, calcium, and vitamin D for growing bodies.
- Fruits and vegetables: Watermelon, cucumber, orange, grapes, strawberries, all have high water content.
- Smoothies, soups, and yogurt: These foods also contribute to daily fluid intake and help keep hydration interesting.
The goal is to create consistent hydration habits through a mix of water and nutrient-rich fluids that kids actually enjoy.
Fun and Easy Ways to Help Kids Drink More Water
Hydration doesn’t have to feel like a chore. Here are some simple, creative ideas that make it part of everyday life.
1. Start the day with water.
Have your kids drink a glass of water first thing in the morning to rehydrate after sleeping.
2. Make it personal.
Let them choose a colorful water bottle or cup they love to use.
3. Add flavor naturally.
Drop in fruit slices like lemon, orange, or strawberries. You can also mix in a small amount of flavored colostrum powder. It adds nutrients, a light sweetness, and makes hydration something they actually look forward to.
Our go-to colostrum flavors for kids:
- Chocolate for a chocolate milk experience
- Vanilla for classic flavor
- Elderberry if they like fruity!
4. Keep water visible.
Place bottles or cups in the spots where your kids spend the most time. If it’s easy to see, it’s easier to remember. If your kids can’t reach the water dispenser, have a separate water jug that the kids have access to and can fill up their cups/bottles whenever they want.
5. Turn it into a game.
Use sticker charts, water challenges, or friendly competitions to make drinking water fun.
6. Pair water with daily routines.
Habit stacking, you know? Encourage a few sips after brushing teeth, during homework, or before bedtime.
7. Offer water with every meal and snack.
Make water or milk the default beverage at the table.
8. Be the example.
Kids copy what they see. When they see you drinking water often, they’ll do the same.
Keep It Simple, Keep It Consistent
Helping kids stay hydrated is one of the easiest and most powerful things you can do for their health. Water keeps their brains focused, their digestion smooth, and their bodies strong.
Encourage water throughout the day, mix in nutrient-rich options like milk, and use fun strategies that make it a family habit.
For our family, adding flavored colostrum to water has been a game changer. It turns something simple into a drink kids love, while also giving them added nutrients for growth and immunity.
Healthy kids start with hydrated kids. When they drink enough water, everything works better: their focus, their mood, their energy, and their growth.
Keep it simple. Keep it consistent. Keep them hydrated.
With gratitude,
Rob Diepersloot
Founder, WonderCow Nutrition