Water fuels every cell in a child’s body, yet many Australian kids simply do not drink enough of it.
As both a parent and a health coach, I see this regularly — children heading off to school with a full drink bottle and coming home with it barely touched.
Not because parents do not care, but because hydration habits are harder to build than we often realise.
The good news is that supporting healthy hydration for kids does not need to be complicated.
When water tastes better, is easy to access, and becomes part of everyday routine, children naturally drink more — without pressure or constant reminders.
Why Hydration is so Important for Kids
Children’s bodies are made up of a higher percentage of water than adults, and they lose fluids more quickly — particularly in warm weather or during physical activity. Even mild dehydration can have noticeable effects.
Physical health
Adequate hydration helps regulate body temperature, supports digestion, cushions joints, and assists with the transport of nutrients through the bloodstream. For growing bodies, water plays a foundational role in everyday function.
Focus, mood, and learning
Research consistently shows that even small drops in hydration can affect concentration, memory, and mood in school-aged children. Simply having access to water during the day has been linked to improved attention and task performance.
Hydration does not replace good nutrition or sleep but it strongly supports both.
Why Kids often do not drink enough water
In practice, hydration challenges usually come down to a few common issues:
Children do not always recognise thirst until they are already dehydrated
Sweet drinks are heavily marketed and taste-driven
Tap water can sometimes smell, taste, or feel unappealing
Water bottles are packed but not used
This is something I see regularly with families I work with and it is something I experienced at home too.
If I can break into Dad mode – this became very real for me with my three girls.
Like many parents, we encouraged water, packed bottles, and reminded them throughout the day but it was not always effective.
What made the biggest difference was not more rules, it was improving the experience of drinking water.
Once water was more visible on the bench and tasted better, they naturally reached for it more often.
No nagging, no negotiating — just easier habits.
That shift changed how I think about hydration: make the healthy choice the easy choice.
How Much Water Should Kids Drink?
As a general guide (adjusted for activity and climate):
Younger children: ~4–5 cups per day (1–1.2 L)
Older children & teens: ~6–8 cups per day (1.5–2 L
Hydration also comes from foods like fruit and vegetables, but water should still be the primary drink.
Signs your child may be under-hydrated
Dark-coloured urine
Dry lips or mouth
Fatigue or headaches
Irritability or difficulty concentrating
If symptoms are severe or persistent, medical advice should always be sought.
Taste and access matter
Children are far more likely to drink water when they enjoy the taste and can easily help themselves.
While you will hear a lot about different types of water, the biggest factors that influence how much children drink are:
Taste
Ease of access
Routine and visibility
Filtered, mineral-rich water often tastes cleaner and fresher, which can make a noticeable difference to how much kids drink over the course of the day.
For children, it is not about perfection, it is about making water something they want to drink
Water choices: a simple comparison for families
Many families rely on bottled water or flavoured drinks without realising how quickly costs and habits add up.
Bottled water: commonly $1.50–$3 per litre
Sugary or flavoured drinks: higher cost plus added sugars
Filtered tap water: just cents per litre
Over a year, choosing filtered water at home can:
Reduce reliance on single-use plastic bottles
Support better hydration habits
Be significantly more cost-effective
Small daily choices add up — financially and nutritionally.
How to encourage healthy hydration habits that stick
You do not need to overhaul everything. Small, consistent changes work best.
Model the habit: kids copy what they see (far more that what you say)
Make water visible: keep it on the bench or table
Use refillable bottles they like
Add interest: fruit infusions, chilled water, or fun bottles
Reduce pressure: encourage, do not force
When water is appealing and accessible, habits form naturally
Want to Learn More to Improve Your Water at Home?
If you are looking for a simple way to support better hydration at home, especially for kids, I personally recommend the zazen Water System.
I recommend this system because it:
Provides clean, filtered water that many families find tastes better
Restores naturally occurring minerals such as magnesium and calcium
Helps reduce contaminants like PFAS and other unwanted substances
Makes drinking water more accessible and appealing as a daily habit
Rather than relying on bottled or flavoured drinks, this offers a practical, cost-effective way to support healthier hydration routines at home.
Further Product Information can be found HERE
Contact me directly for any questions or you can purchase your system with our Core Special Price HERE.
CORE HEALTH COACHING SPECIAL PRICE:
$465 (normally $565) — save $100
This Includes –
Purchase your zazen Alkaline Water System HERE.
Summary
Hydration plays a clear role in both the physical health and cognitive performance of children. Research shows that even mild dehydration can affect concentration, memory, and mood especially in school-aged kids.
Importantly, hydration is not just about knowing that water matters — it is about making it easy and enjoyable to drink.
Studies demonstrate that when water is accessible, visible, and pleasant-tasting, children are much more likely to drink consistently throughout the day.
In practice, this means that simple environmental changes like offering chilled, good-tasting water, keeping refillable bottles within reach, and reducing reliance on sweetened alternatives, can have a meaningful impact on hydration habits without pressure or negotiation.
By combining this behavioural insight with supportive hydration routines, families can help their kids drink more water naturally and consistently, laying a strong foundation for lifelong wellbeing.
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 15 years. He takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
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Research References
– Edmonds, C. J., & Burford, D. (2009).
Should children drink more water? The effects of drinking water on cognition in children. Appetite, 52(3), 776–779. https://doi.org/10.1016/j.appet.2009.02.010
– Drozdowska, A., Wądołowska, L., Sadowska, J., & Białokoz-Kalinowska, I. (2020).
Water consumption during a school day and its relationship with short-term cognitive performance in children. Nutrients, 12(2), 569. https://doi.org/10.3390/nu12020569
– Masento, N. A., Golightly, M., Field, D. T., Butler, L. T., & van Reekum, C. M. (2014).
Effects of hydration status on cognitive performance and mood. British Journal of Nutrition, 111(10), 1841–1852. https://doi.org/10.1017/S0007114513004455
– Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010).
Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
– Harvard T.H. Chan School of Public Health. (2015).
Inadequate hydration can lead to impaired cognitive and emotional function.
https://www.hsph.harvard.edu/news/hsph-in-the-news/inadequate-hydration-can-lead-to-impaired-cognitive-and-emotional-function/
– National Health and Medical Research Council. (2013).
Australian dietary guidelines. Canberra: National Health and Medical Research Council.
https://www.nhmrc.gov.au/about-us/publications/australian-dietary-guidelines
– National Health and Medical Research Council, & Natural Resource Management Ministerial Council. (2011).
Australian drinking water guidelines (Version 3.8, updated 2022). Canberra: NHMRC.
https://www.nhmrc.gov.au/about-us/publications/australian-drinking-water-guidelines
Frequently Asked Questions
How much water should children drink each day?
Water needs vary based on age, activity level, and climate. As a general guide, younger children need around 4–5 cups (1–1.2 litres) per day, while older children and teenagers may need 6–8 cups (1.5–2 litres). Active kids or those in hot weather may need more.
What are the signs of dehydration in children?
Common signs include dark-coloured urine, dry lips or mouth, fatigue, headaches, irritability, and reduced concentration. If dehydration is severe or symptoms persist, medical advice should be sought.
Does hydration affect children’s concentration and learning?
Yes. Research shows that even mild dehydration can negatively affect attention, memory, and mood in school-aged children. Providing regular access to water throughout the day has been linked to improved focus and cognitive performance.
Why don’t some kids like drinking water?
Many children avoid water because of taste, temperature, or smell, particularly if tap water is unappealing. Others may prefer sweetened drinks due to flavour and marketing. Improving taste and accessibility often helps children drink more water naturally.
Does filtered water help children drink more water?
Studies suggest that availability and palatability strongly influence how much water children choose to drink. Many families find that when water tastes cleaner and is easy to access, children drink it more consistently without reminders.
Is alkaline water safe for children?
For children, the most important factor is adequate hydration, not water pH. Filtered, mineral-rich water that tastes good can support hydration habits. There is no need for children to chase specific water trends — consistency matters most.
Is bottled water better than tap water for kids?
Bottled water can be convenient, but it is often expensive and creates plastic waste. Filtered tap water is a cost-effective and environmentally friendly option that many families prefer for everyday hydration.
How can parents encourage kids to drink more water?
Simple strategies include:
Keeping water visible and within reach
Using refillable bottles kids enjoy
Offering chilled water or fruit infusions
Modelling good hydration habits
Reducing reliance on sugary drinks
Small environmental changes often work better than constant reminders.
Do children need minerals in their water?
Children obtain most minerals from food, but water that contains naturally occurring minerals such as calcium and magnesium can contribute modestly to overall intake and may improve taste, which can support hydration habits.
Is a home water filtration system worth it for families?
Many families choose filtration systems to improve taste, reduce unwanted substances, lower ongoing costs, and make water easier for children to access independently. Whether it’s worth it depends on household needs and preferences.
