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By Lucy Notarantonio
Senior Reporter
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Children spend hours running, jumping and playing, but rarely stop to think about drinking water. It is plain, flavorless and—let’s face it—not exactly exciting. Still, skipping out on hydration can have serious health consequences.
Water is vital for kid's growth and development. It supports strong bones, joints and teeth; aids circulation; helps maintain a healthy weight; and boosts mood, memory and focus. Tap water also offers a low-cost, sugar-free alternative to soda, juice and sports drinks.
Children should gradually increase their water intake — starting with about 2 ounces per day at age 2, and reaching up to 64 ounces daily by the time they are teenagers.
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Despite this, studies show that many children and adolescents fall short of healthy hydration levels, drinking an average of only 23 ounces of water a day—far less than what is recommended. Research suggests that more than half of U.S. children and teens are not drinking enough, with certain groups more at risk of dehydration.
To better understand why hydration matters and what signs parents should look out for, Newsweek spoke with Dr. Michael Glazier, chief medical officer at Bluebird Kids Health and a pediatrician with more than 20 years of experience, and Ciara DeWitt, a certified pediatric nurse and neurology educator at Cook Children’s Medical Center.
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Seven Signs Your Child’s Brain Is Not Getting Enough Water
1. Mood Changes
DeWitt told Newsweek: "When a child’s water level begins to drop, emotions can shift and become unpredictable since the brain uses water to regulate neurotransmitters. Irritability is one way of the brain compensating for dehydration.
"So, the result can be a typically easy-going child suddenly appearing more aggressive or tearful out of the blue.
"This makes sense when you think about the fact that dehydration can also make kids more stress-reactive, and small annoyances might register as major grievances.
"A little water can go a long way in these cases. When you know what to look for, it’s a small but noticeable clue.”
2. Sleepiness or Fatigue
"Water is essential for maintaining blood volume and oxygen supply to the brain. Even if they got plenty of sleep, a child who has not had enough water might appear more sluggish, groggy, or mentally befuddled," DeWitt explained.
"Parents may jump to the conclusion that they are simply being naughty, while the brain is just conserving energy. The same is true for headaches, which might be an unexpectedly common symptom of dehydration in kids.
"In fact, water intake may be one piece that’s missing in the puzzle if a child is rubbing their temples or appears foggy.”
3. Diminished Attention Span or Concentration
"Water content impacts electrical signaling and synaptic transmission, both of which play a direct role in a child’s ability to focus. A hydrated brain is just better at processing information efficiently and accurately," said Dewitt.
She added: "The whole process slows like a buffering video as water levels go down."
4. Vertigo or Light-Headedness
"Blood pressure and perfusion are both affected by water loss, which in turn can lead to a child wobbling about or saying that ‘the room is spinning’ or ‘feels funny.’ The brain is very sensitive to changes in circulation," DeWitt said.
"Ask yourself the next time a child stands up and stumbles or appears wobbly if their hydration level might be at play. This is a particularly important one after a bout of heavy exertion or during hot weather.”
5. Dry Mouth and Tongue
Glazier said that this is “one of the earliest and most visible signs. The lips or tongue may look sticky or cracked, and saliva production decreases. This usually reflects mild dehydration and should prompt parents to encourage fluids right away.”
6. Sunken Eyes, Cheeks, or 'Soft Spot'
Glazier said: "When facial features appear drawn or hollow, it reflects loss of fluid volume from the tissues. This occurs with moderate dehydration.
"In infants under 18 months, the soft spot on the head may appear depressed due to decreased fluid under the skull. This is also a moderate dehydration sign.
"For school-age children, replace this with decreased skin turgor: if you pinch the skin and it’s slow to return to normal, this can indicate moderate to severe dehydration.”
7. Fewer Bathroom Trips and Darker Urine
"The kidneys retain more water as a result of dehydration, which is visible as darker-colored urine. This, in turn, means that the milieu surrounding the brain is also less supple and efficient," DeWitt explained.
"This is also one that can easily get out of hand in children since their water turnover is higher than adults. The average parent has likely seen their child forgo a drink when they are thirsty in the past. In many ways, thirst is an internal cry that water levels are out of balance long before they have had a chance to even feel.”
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Helping Kids Stay Hydrated
Preventing dehydration is all about access, example and reminders. Glazier has provided the following tips:
- Make water available and portable. Offer refillable bottles kids can take to school, sports, playdates and outings.
- Model the behavior. Children are more likely to drink water regularly if they see their parents and other caregivers doing the same.
- Remind and encourage. Kids immersed in play often ignore thirst cues. Gentle reminders go a long way.
- Make water appealing. If plain water does not entice them, try adding a slice of lemon, lime, mint or crushed strawberry for a hint of flavor—without adding sugar.
He told Newsweek: "Children tend to give 100 percent of their energy to play and exploration, which is why adults have to be the ones watching for the early signs of dehydration and encouraging hydration before it becomes a problem."
Do you have a tip on a health story that Newsweek should be covering? Do you have a question about dehydration? Let us know via health@newsweek.com.
References
Kenney, Erica L., et al. “Prevalence of Inadequate Hydration Among US Children and Disparities by Gender and Race/Ethnicity: National Health and Nutrition Examination Survey, 2009–2012.” American Journal of Public Health, vol. 105, no. 8, Aug. 2015, pp. e113–18. https://doi.org/10.2105/AJPH.2015.302572
Li, Shizhen, et al. “Hydration Status in Older Adults: Current Knowledge and Future Challenges.” Nutrients, vol. 15, no. 11, Jun. 2023, p. 2609. https://doi.org/10.3390/nu15112609
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