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Keeping our little ones hydrated is important. That’s why we’re always making sure they have their water bottle in tow and are taking sips regularly. But they don’t have to be chugging water all day long. Every bit counts, and certain foods can help contribute to their daily hydration needs, too.
Daily Hydration: Fluids vs. Food
“About 20 to 30% of our daily fluid intake typically comes from food,” says pediatric sports dietitian Taylor Morrison, MS, RD, CSSD, LD. This assumes a varied diet with plenty of fruits and vegetables, which are some of our most hydrating foods.
While hydrating foods are very helpful, we still need to prioritize fluids. As Morrison explains, “Think of hydrating foods as a bridge to help your child meet their fluid needs each day.”
The Relationship Between Hydration, High Water Content, and Electrolytes
When we call a food “hydrating,” we’re typically referring to its high water content. “However,” Morrison explains, “electrolytes like sodium, potassium, chloride, magnesium, and calcium do play a factor in our hydration status because they help with fluid balance.”
A healthy body is very good at maintaining the right fluid-electrolyte balance.
Assuming your healthy, active child eats a varied diet with regular meals and snacks, they are likely getting adequate electrolytes. But for kids who play sports, are very active on hot days, sweat heavily, or are “salty sweaters,” Morrison notes, “Excess electrolytes can be lost, and they would need to replace those in addition to fluid to get back to a well-hydrated and balanced state.”
The Hydrating Benefits of Smoothies
Good news for smoothie-loving families. “Smoothies can actually be a great source to help hydrate because there is typically more than a serving of whole fruit in one smoothie,” says Morrison.
For active kids, that means they can get multiple servings of fruit (and the water that comes with it) in one homemade or store-bought smoothie. “If you have a child in sports who sweats a lot or is a salty sweater,” she adds, “you could also add a pinch of salt to the smoothie to help with their hydration.”
10 Hydrating Foods for Kids
Here are Morrison’s top picks, plus easy, kid-friendly ways to serve them. Water content estimates are based on USDA data.
1. Strawberries (90–99% water)
- Hydration boost: ~4.6 oz water per 1 cup
- Try this: Thread strawberries and grapes onto skewers and serve with vanilla yogurt for dipping
2. Watermelon (90–99% water)
- Hydration boost: ~3 oz water per 100g
- Try this: Slice and serve, or blend and freeze into ice pops for a fun summer treat
3. Celery (90–99% water)
- Hydration boost: 2.6 oz water per 85g
- Try this: Classic “ants on a log” (celery + peanut butter + raisins)
4. Spinach (90–99% water)
- Hydration boost: 2.6 oz water per 85g
- Try this: Blend into smoothies for hydration and extra nutrients
5. Pickles (90–99% water)
- Hydration boost: 1.3 oz water per 40g spear
- Try this: Serve as a crunchy, salty side
6. Yogurt (80–89% water)
- Hydration boost: 4.8 oz water per 6 oz
- Try this: Blend with fruit or freeze into yogurt squares
7. Baby Carrots (80–89% water)
- Hydration boost: 2.5 oz water per 85g
- Try this: Pair with your child’s favorite dip
8. Apples (80–89% water)
- Hydration boost: 4 oz water per 1 cup sliced/1 small apple
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Try this: Slice apple rings to make “apple sandwiches” with nut or seed butter and toppings
9. Grapes (80–89% water)
- Hydration boost: 3.6 oz water per 140g
- Try this: Freeze for a refreshing snack
- Safety Note: Cut in half to reduce choking hazard
10. Cantaloupe (90–99% water)
- Hydration boost: 4.8 oz water per 1 cup cubed
- Try this: Serve sliced with the rind for a handheld snack or cube and mix into fruit salad
Hydrating foods are an easy, delicious way to support your child’s hydration—especially when paired with regular fluid intake. “If your child eats a variety of foods and stays active, hydrating foods can make a meaningful contribution,” says Morrison, “but they should always complement, not replace, fluids.”
Electrolyte Blends for Kids
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FAQs
Can hydrating foods replace water for kids?
While foods can contribute up to 20–30% of daily hydration, kids still need to drink fluids throughout the day to stay properly hydrated.
Are hydrating foods enough for active or sporty kids?
They help but aren’t enough on their own. Active kids—especially those exercising for long periods or sweating heavily—need both fluids and, sometimes, extra electrolytes.
Do frozen fruits still count as hydrating?
Yes! Frozen fruits like grapes or watermelon retain their water content and can be a fun, refreshing way to support hydration.
What’s the best way to encourage kids to eat more hydrating foods?
Make it fun and accessible. Think colorful fruit skewers, smoothies, ice pops, or snack boards with dips. The more appealing and easier the food is, the more likely kids are to eat it.