Foods to keep your little ones hydrated

Hydration is a critical part of the health and wellbeing of our children, however, we’re sure you’ll agree that drinking water isn’t the first thing on our kids’ minds! And once they’re thirsty, likely, that they’re already dehydrated. For this reason, it’s up to us to keep water and other easy methods of hydration handy. As our bodies are more than half water, we need a regular intake of fluids throughout the day to stay healthy, which is especially true for active and growing kids. 

Of course, water is the best option - but there are plenty of other ways to help keep their fluids up! Making sure hydrating foods like fruits and vegetables are a regular part of your child’s diet is a sure-fire way to help keep them hydrated, while also keeping it exciting for your little ones. 

In this blog, we share some of our favourite fruits to keep our kids hydrated. But first… 

How many fluids do our kids need each day?

Ideally, you should strive to provide the following for your kids:

Toddlers (1 - 3 years old): 

→ 6 cups (1300 mL) per day

→ 4 cups (900 mL) of this should come from water

School-Age Kids (4 - 8 years old): 

→ 7 cups (1700 mL) per day

→ 5 cups (1200 mL) of this should come from water

Five hydrating fruits for kids


Here are some ideas of tasty foods you can include in your child’s diet to keep them hydrated in the summer heat!

  • Watermelon

  • Watermelon is one of the most hydrating foods. A 1-cup serving contains over half a cup of water, in addition to fibre and a range of important nutrients, including vitamin C, vitamin A, and magnesium. 

    Tip: Try using watermelon as a base for a delicious fruit salad with grapes, kiwifruit, and rockmelon.


  • Strawberries 

  • Not only do strawberries have a high water content, but they also provide a healthy dose of fibre, antioxidants, vitamins, and minerals!

    Tip: Try blending strawberries into a nourishing smoothie for added hydration (and add a scoop of our Junior Plant Protein Shake for some extra goodness!). 

  • Rockmelon 

  • One cup of rockmelon is made up of about 90% water and delivers more than a half cup of water per serve. Rockmelons also contain fibre, which works together with water to promote fullness and help satisfy little tummies. 

    Tip: The texture of rockmelon makes them easy to cut into a variety of fun shapes. It also goes great blended into an agua fresca (with water, sweetener, and lime juice). 


  • Peaches 

    With close to 90% of their weight is water, peaches are another fine choice for food that provides hydrating and rich nutrients. They provide several important vitamins and minerals, such as vitamin A, vitamin C, B vitamins, and potassium. 

    Peaches and cream anyone?? Combine sliced peaches with coconut yoghurt and half a teaspoon of honey for a yummy, plant-based take on this classic dessert. 

  • Oranges 

  • Oranges are super tasty and provide a number of health benefits. There is almost a half-cup of water in one orange, along with fibre, vitamin C and potassium. 

    Be it freshly squeezed in juice, or sliced as a mouthwatering snack, oranges are one of our favourites for sweet hydration. Not to mention the fun the kids have using them as makeshift mouth guards! 

    Tip: Freeze your freshly squeezed orange juice in popsicle moulds for the perfect treat to stay cool over summer. If you don’t have a popsicle mould, try using muffin tins or large ice cube trays instead!

    How to make water more exciting!

    As great as these fruits are to help boost your little ones’ hydration, nothing can replace water. But if this is a bit too bland for your kid, try the tips below to make it more enticing! 

    • Try experimenting with infused water to add a bit of flavour and variety to your little sprout’s hydration ritual. Fill a pitcher with water and a few slices of fruit — such as apple, melon, strawberry, or orange - and let it sit in the refrigerator for a few hours before serving. 
    • Make sipping fun! Let your kids pick their own drinking cups or travel bottles in their favourite colours, decorate them with their favourite characters, buy a set of crazy straws, or get ice cube trays that make ice in fun shapes!
    • Be prepared. Invest in an assortment of reusable travel bottles and keep them filled and in the fridge so you can grab them any time you head out for a walk, bike ride or car trip.


    Don't let your kids get dehydrated this summer! Including a range of fruits in their diet combined with sufficient water intake throughout the day will help make sure the summer sun doesn't compromise their health over the warmer months.

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