Little One's Water Challenge!

Children need water just as much as we do.  If fact they are usually more active so water is more important to them.  A general rule for children is 6 to 8 cups a day, throughout the day.  More if they are out in the heat.  Now unless you were lucky as a parent most children don’t want water, they want other things so lets make it fun.  A Challenge!

Below is a table of Ages and Suggested Daily Water Intake.

Age     Gender        Total Water (cups/day)

4-8         Girls & Boys          5 cups

9-13        Girls/Boys            7 cups/8 cups

14-18       Girls/Boys             8 cups/11 cups            

Data are from Institute of Medicine of the National Academies. Dietary Reference Intakes (DRIs) Tables. Recommended Daily Allowance and Adequate Intake Values: Total Water and Macronutrients.

Here is the Challenge!

All children drink 6-8 cups a day depending upon age.  Rules are 1 cup when within the first hour they wake up, that way the day gets off to a great start.  Plus they are hydrated and refreshed.  Second rule all water must be drank 2 hours before bedtime, that way we avoid accidents. 

Tips and Tricks for a Fun Water Challenge

  • Have a prize at the end, a dollar a day for each completed challenge day. Or maybe a special outing at the end of the challenge. Maybe there favorite dessert they cant always have.  Whatever it is tailor it to the specific child.
  • Do it as a Family, all children do the Little One’s Water Challenge and Parents/Adults to the 7 Day Water Challenge, Support and Encourage each other.
  • Add fruit to their water it makes it colorful, fun, adds some flavor, and you get some fruit in them too!
  • You can color the water with food coloring if that helps too.
  • See if any of their friend, playmates, and/or schoolmates want to join in on the challenge.
  • Most importantly make it fun, if it’s fun they will want to do it.
  • Have a Water Challenge chart they can put a sticker on every time they drink a cup.

Get those little one’s drinking water, staying hydrated, and setting healthy habits for their future!  When its fun it will stick with them!  Enjoy!


Katie Bell

PS Check out the 7 Day Water Challenge!


Free Course – 7 Days to a Happy Healthy You