How to Hydrate: 7 Essential Tips for the Whole Family

Caroline Kelly

May 21, 2021

how to hydrate family tips

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Our bodies are roughly 60% water and the benefits of good hydration hit every bit of our body – from better sleep, clearer skin and feeling more alert to a happier mood, improved concentration and all round better general health.

Knowing the facts doesn’t always make it easy though, especially when it comes to kids! Keeping them watered when they just want to run and play is not always an easy task, so we have teamed up with DEFIANT water to find out how best to hydrate the whole family at home and while out and about.

How to Hydrate Through the Day

Hands up if you are guilty of reaching for tea, coffee or a soft drink instead of water to quench your thirst during the day? Guilty!

We’re willing to bet that we’re not the only ones, because the fact is that most of us are not hydrating to the fullest.

Wondering how much that actually means? The Irish Heart Foundation recommends that adults drink between 1.6-2 litres per day, and more if exercising or if the weather is hot. Children should have between 1-1.7 litres per day, again depending on their activity levels and the weather.

Staying hydrated doesn’t have to be a chore – check out how to hydrate easily with these top tips:

Start Strong

Start every day with some water. Warm with a slice of lemon, infused with some fruit or just straight up, try out different options until you find what works best for you.

Track Your Intake

We all think we drink enough water, but we probably don’t. Did you know that when you feel thirsty, you are already dehydrated?! Try to stave off those feelings of thirst by making it part of your daily routine.

Keep sipping throughout the morning, whether at your desk, at home or in school – it all helps. However, if you find it hard to remember, set a reminder to keep you on track, or link having a drink to another activity, e.g. have a drink every time you go into the kitchen or each time you check your phone.

You can also create a simple chart to tick off each time you have a drink. Having a simple visual cue like that can be surprisingly effective for keeping you on track, and is great for young children (who may end up getting quite competitive!).

There are also apps you can download to track your water intake, which is another fun one for kids – you could even make it a family challenge!


DEFIANT is clean water. No bad stuff. NO carcinogens, metals, arsenic, mercury, aluminium, pesticides, fluoride, bacteria & zero calories. DEFIANT is 7x purified, 100% H2O. The best bit? It’s safe to use for making baby food, making it suitable for the whole family!

Lead by Example

Choose water first, before you reach for juice or soft drinks, and your children will take your lead. Make it the family norm to have water with every meal.

Encouragement and perseverance are important, but setting a good example is crucial.

Make Water Fun!

Add some fruit or natural flavour to your water to keep it interesting. Lemon, lime, orange, grapefruit, mint, berries, watermelon and cucumber are all delicious ways to liven up your drink.

Another great tip is to freeze water in ice cube trays with pieces of fruit or juice inside to make it a little more exciting, particularly in the warmer weather.

You could also get your child involved in choosing fun cups for at home and water bottles for school days to help entice them.

Eat Your Way to Better Hydration

How to hydrate tips (1)

A regular water intake throughout the day is by far the best source of hydration, but certain fruit and veggies can also be a great source.

Foods such as watermelon, strawberries, peaches, celery, cucumber, tomatoes, spinach and lettuce contain high levels of water and can be a great extra boost in the day.

Incorporate some of these foods in your child’s lunch box to ensure they stay hydrated at school. These also make great snack ideas at home, particularly in the warmer months or if you are wondering how to hydrate your reluctant water drinker.

Adding green veggies and a side salad to your main meal will also help to ensure your family will be on a healthier and more hydrated path in no time!

Add More for Sports

When we sweat, we need to replenish our bodies with water. Sport is a prime example, and so it’s important to drink before, during and after physical activity to keep your body hydrated.

Grab and Go

Always have some water to hand to sip on throughout the day. This is also a crucial tip for kids – they spend so much of their day running around and being physical (much more so than adults), so regular water intake is important.

Having water to hand is equally important when you are out and about. Make water a priority that you grab and bring with you. Don’t forget to pack extras for sporting activities, family walks, warm weather or days out, when everyone could do with an extra drink. Plus, you definitely don’t need to think about how to hydrate in the middle of a hike or on the beach!

This tiny little bit of planning will reap BIG benefits when your skin is clearer, your sleep is better and everyone is at their hydrated best.

How to Hydrate 6 Essential Tips for the Whole Family - Mykidstime

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Published On: May 21st, 2021 / Categories: Lifestyle / Last Updated: May 28th, 2021 / Tags: , , /

About the Author: Caroline Kelly

Caroline is a mum of 2 and when not busy working is usually found on a Camogie pitch! She loves sport, reading and spending time being creative with her kids.

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