Signs of Dehydration in Kids

Staying hydrated is essential at every age. Since our bodies are roughly 50-70 percent water, hydration impacts all sorts of important functions like stabilizing temperature, removing toxins, and keeping joints healthy. But between play time, sports practice, and being active, dehydration in kids can be just as common as in adults. This is especially true in infants, since they can’t communicate their thirst to parents or caregivers, or access fluids independently. To help avoid childhood dehydration, we’ve gathered expert advice, a list of signs to look out for, and the best-tasting powders and recipes to help your kids stay hydrated year-round.

Common Signs of Dehydration in Kids 

Awareness is always the first step in preventing dehydration symptoms in kids. Because symptoms of dehydration in kids can range from mild or moderate to more severe, here are signs to be on the lookout for. 

Child dehydration symptoms that are mild or moderate may look like: 

• Feeling thirsty
• Dry mouth and lips 
• Few tears when crying 
• Not going to the bathroom regularly, or not having as many wet diapers
• Eyes look sunken
• In infants, the soft spot on the top of the head is sunken
• Being cranky or irritable  

More severe cases of dehydration in kids might look like: 

• Being very tired or lethargic 
• Rapid or quick breathing 
• No tears when crying 
• Dizziness or can’t stand up 
• Haven’t gone to the bathroom in more 12 hours 
• Passing out (call 911 immediately)

When to Seek Medical Help

If you’re unsure when to take your child to the ER for dehydration, if they’re experiencing any of the severe symptoms above, speak with a nurse or call your child’s pediatrician right away to get support.

Causes of Dehydration in Children

Childhood dehydration can be caused by a number of factors, the simplest reason being not drinking enough water throughout the day. We all get busy and distracted, or forget to tote our water bottles around. This can be especially true when kids are at school and might not have regular reminders to take a sip. In general, it takes about 24 hours to become severely dehydrated, though you’ll likely recognize mild or moderate signs long before this. In addition to not drinking enough water, here are a few more causes of dehydration to keep in mind.

• Diarrhea or vomiting. According to the Mayo Clinic, diarrhea that comes on suddenly can cause the body to lose a lot of water and electrolytes in a short amount of time. If your child experiences vomiting along with diarrhea, they’ll lose even more fluids and minerals. 
• Fever. It’s believed that the higher your fever, the more likely someone is to become dehydrated, so if kids are home sick you’ll want to encourage hydration as they recover. 
• Excessive sweating. It’s natural to lose water when sweating, but if a child is exercising vigorously or playing an intense sports game without stopping to replenish, it’s easy to become dehydrated. Hot, humid weather can also contribute to dehydration.  
• Increased urination. This is a less common cause of dehydration in children, but may be due to a medical condition, so speak with your child’s doctor if you notice this symptom. 

How to Prevent Dehydration in Kids

Ensuring that your kids drink enough water on a day-to-day basis is the best defense for avoiding dehydration, but as parents know, sometimes the best intentions are easier said than done. Here are some ideas to make it a family affair and get everyone involved. 

• Model hydration. Be sure you’re filling your own cup (literally and figuratively) and making hydration a regular routine in your own day. At the Children’s Hospital of Philadelphia, nurse practitioner Amanda Berry says “if you model it by drinking water yourself, your child will grow up with a taste for clear, healthy water. That’s a great lifelong habit to instill.”

• Create a flavor station. Order a variety of electrolytes (more on those below), then spend a few days experimenting so everyone can find their favorites. You can also try different infusions like peach-thyme spa water or coconut water for a tropical flavor punch.
• Establish a cue. For school days, come up with a way to help them remember to take their sips. It might be whenever the bell goes off to change classrooms, or the teacher has them switch tasks. 
• After-school extras: Send an electrolyte packet in their sports bag so they can prep a water bottle before practice, games, or other activities.
• Rest and recover. If your kids are home sick, be sure they’re drinking plenty of fluids to avoid dehydration.
• Upgrade their cup. Let kids pick out a reusable water bottle they’ll be excited to drink from.

Tips for Parents: How to Rehydrate Kids

Take hydration to the next level with nutrition. In addition to drinking plenty of water, incorporate these family-friendly recipes filled with hydrating ingredients into your weekly meal rotation.

Watermelon

Watermelon is 91% water by weight, and boasts lutein and zeaxanthin, plant compounds that help the body absorb and utilize water. 

Try it: Watermelon Tomato Salad, Watermelon Gazpacho

Cucumber

At 95% water, cucumbers have some of the highest water content of any fruit or vegetable, making them an excellent way to support hydration. 

Try it: Teriyaki Chicken Lettuce Wraps with Smashed Cucumber Salad, Cucumber Mint Smoothie, Cucumber Seaweed Salad

Strawberries

Juicy, sweet, and 91% water, strawberries are always a favorite raw snack, but shine in more complex dishes too. 

Try it: Strawberries with Balsamic Coconut Whipped Cream, Strawberry Oatmeal Cakes, Strawberry Chia Pudding

Cauliflower

It might not be an obvious choice, but cooked cauliflower has a surprising amount of water content (nearly 90%) making it a great addition to your dishes.

Try it: Roasted Cauliflower Salad, Roasted Cauliflower and Pine Nut Pasta, Curry Roasted Cauliflower

Romaine Lettuce

When you need something green to serve with dinner, chop up romaine, a hydrating lettuce with potassium and vitamin A. Add your favorite salad dressing for an instant side.

Try it: Grilled Romaine with Avocado-Lime Dressing, Creamy Tahini Dressing, Wild Salmon Caesar Salad

Smoothies

Throw hydrating foods into a blender for the ultimate slushie during breakfast, as an afternoon snack, or even dessert. If you’re short on time, opt for flavorful smoothie mixes. 

Try it: Tropical Turmeric Smoothie Bowl, Carrot Creamsicle Smoothie, Coconut Pineapple Smoothie

Best Electrolytes for Kids

We promised a roundup of the best electrolytes for kids, and these member-approved options make it easy to hydrate year-round. 

Liquid IV Kids Hydration Multiplier, Tropical Punch

Made with kids in mind, this powder delivers essential vitamins and minerals, and it’s hard to resist the flavor combination of tangerine, pineapple, and cherry. Because it’s hot where they live, Christina from Louisiana says “my kids really enjoy using these in their waters for school.”

Ultima Replenisher Electrolyte Powder Variety Pack

Ultima’s box is filled with five delicious flavors: Lemonade, Grape, Raspberry, Cherry Pomegranate, and Orange. Jane from Maine says “with the variety pack, everyone gets to try every flavor! They’re all good!”

Cure Kids Hydration Mix

Coconut water, pink Himalayan salt, an electrolyte mix, and kid-approved flavor make this a hydration must-have. Ali from Wisconsin says “my kids begged for these in their water. They loved them and I felt good giving it to them!”

Dehydration in Children Q&A

Get all your childhood dehydration questions answered. 

When should I worry about dehydration in my child? 

Signs of dehydration in kids can vary, but if your child is very lethargic, hasn’t gone to the bathroom in over 12 hours, or doesn’t have any tears when crying, it’s a good idea to check in with their pediatrician.

What are two warning signs of dehydration?

Two warning signs of severe dehydration are a rapid heartbeat and dizziness when standing that doesn’t go away after a few seconds. 

How do you check a child’s hydration?

Checking hydration levels is mostly symptom-based. If your child is very thirsty, they are likely already dehydrated. This, combined with any of the symptoms listed above, can point to dehydration. 

How can I rehydrate my child fast?The best way to rehydrate children is through fluids. Use a combination of water with electrolytes, diluted fruit juice, and warm broths.