Whether you’ve been lounging in a deck chair, the hot sun beaming down on you, or just coming home from a long run, nothing quenches your thirst like a cool glass of water. This most refreshing of crystal clear liquids is at the centre of all life.

Water is an absolutely critical component of the human body, fulfilling so many important functions to help keep us alive and well. In fact, without water, our bodies can go no longer than a few days!

Water is essential on many levels, with every cell, tissue, and body organ needing water to function. From the more obvious moistening of the eyes and nose, the transferring of unwanted waste out of the body, and the regulation of body temperature through perspiration (sweat), to the behind-the-scenes lubricating of joints, cushioning of organs and tissues, and the carrying of nutrients throughout the body, water really does it all.

What are the sources of water for kids?

Drinking water and other liquids provide your kids with most of the water they need, but a large amount of an individual’s water intake comes from the foods they eat - around 20%, to be precise. It may seem somewhat obvious that ripe and juicy fruit and veg contain water, but even drier foods like bread and pasta contain water. Finally, 15% of the body's water comes from cells producing energy from carbs, fats and proteins, which are essential components of a healthy diet.

So, now that we know where our bodies get the necessary water, how much do we need?

How much water is enough for my toddler?

As a general rule of thumb, young children should drink around a litre (6 to 8 cups) of fluid a day. However, they may need more fluids on a hot day if they’re feeling unwell or after doing physical activity. It’s very important that the body’s water levels are continuously topped up!

If your little one’s urine appears a dark yellow or brown, or they complain of thirst, they’re likely dehydrated. Ideally, the urine should be clear or a pale yellow.

Can children drink too much water?

Water intake and loss in a healthy body will usually balance themselves out, the kidneys eliminating any excess. While it is possible to drink too much water, it’s a problem that generally only affects athletes who must drink enormous amounts.

So what are my child’s water needs?

Our water needs vary daily, affected by everything from temperature, workload and illness. Children need water in hot and cold climates, as the body uses water to regulate and maintain a healthy temperature. Whether they’re in the midst of a sweltering hot and humid summer or curled up in a thick blanket by the fire in winter, the body needs constant replenishment to stay healthy and happy. Even sledging, skiing, and shovelling snow can cause them to lose water as they perspire under layers of warm and cosy clothing. Water loss is more extreme during fever, diarrhoea and vomiting, so be extra careful to provide them with plenty of water when they’re ill.

Signs of dehydration

If your little one is showing any of the following signs it may indicate they are dehydrated:

Sunken eyes
Thirsty
Feeling tired
Feeling dizzy, lightheaded or faint
Dry mouth and lips
Dark and strong smelling urine

Four smart drinking strategies for kids

Buy your little one a fun, reusable water bottle of their choice that they can keep with them on the go. Not only is this good for the environment, but it also makes drinking water fun and easy for your kids!

Always serve a drink with both meals and snacks. Whether it’s water, or the occasional 100% fruit juice or milk, it's a great opportunity to keep them hydrated.

It’s a good idea to keep their brand new water bottle by the bedside so there’s water available if they wake up thirsty.

Make sure your kids drink water before, during and after any physical activity.

Top Tip: If your little one isn’t getting the flavour they’re looking for from water alone, add a slice of lemon or lime for a zesty, fruity taste.

What do I need to know about my toddler’s water needs?

From Unii’s Toddler Nutrition Journey, we share hydration tips for toddlers.