How to spot dehydration symptoms in kids

Summer offers kids and teens plenty of opportunities to get outside, stay active and have fun. But as temperatures rise, so does the risk of dehydration.

Young people may not always recognize when they’re thirsty and can lose fluids quickly. It’s important for adults to know what to watch for and how to help kids and teens stay hydrated.

What is dehydration?

Dehydration occurs when the body loses more fluid than it takes in. When that happens, the body can’t function properly. Hot weather, physical activity, and illnesses like fever, vomiting or diarrhea can all increase fluid loss and make dehydration more likely.

What are the risks of dehydration?

Dehydration during the summer heat can put anyone, especially kids, at risk of heat exhaustion and heat stroke, two serious heat-related illnesses.

Heat exhaustion occurs when the body overheats due to prolonged exposure to high temperatures, especially when combined with high humidity and physical activity. Heat stroke occurs when your body loses its ability to cool itself and begins to shut down.

Signs of dehydration in young people

While thirst may seem like an obvious signal, it can be a late one. Keep an eye out for other symptoms:

• Dry lips or sticky mouth
• Less urination or darker urine
• Flushed skin
• Headache or lightheadedness
• Sleepy or irritable

If you notice these symptoms, encourage your child to drink something immediately, preferably water.

When to seek care for dehydration

More serious symptoms of dehydration require immediate attention. Seek care right away if your child shows these symptoms:

• Unusually sleepy or lethargic
• Confused or not thinking clearly
• Rapid heart rate
• Cool to the touch
• Vomiting

These may be signs of severe dehydration or heat-related illness and require quick medical attention.

How much water do kids need?

Hydration is essential for all ages, especially for growing kids. The National Academy of Medicine recommends these general guidelines for daily fluid intake, based on 8-ounce glasses of water:

• 4-8 years: 5 cups
• 9-13 years: 7-8 cups
• 14-18 years: 8-11 cups

It’s important to note that these amounts vary by individual and situation. They need to be adjusted for physical activity and weather conditions, such as high heat and humidity.

5 ways to prevent dehydration

Simple habits can make a big difference in keeping your child hydrated. Kids often take their cues from the adults around them, so modeling healthy choices and building routines into everyday activities can go a long way.

Make water the go-to choice

Water is the best way to stay hydrated. It helps regulate body temperature and keeps internal systems functioning properly, without added sugar or calories. Water supports everything from blood circulation to healthy teeth and joints. It also improves concentration and focus.

Choose other drinks wisely

Replacing sugary drinks with water helps prevent dehydration and supports overall health. The American Academy of Pediatrics (AAP) recommends water and plain milk in moderation as the best choices for kids. It also warns against other drinks marketed to kids, which often contain more sugar than children need in a day and can contribute to poor health.

Drink water early and often

Offering drinks regularly, planning for active or hot days, and encouraging breaks to refuel all help make hydration feel natural — not something kids think about only when they’re already thirsty.

Adjust water intake for heat and activity

Kids need more fluids on hot days and during sports or other physical activity. The APP recommends taking a break about every 15 minutes to drink a few ounces of water. It also stresses refueling with water after playing.

Keep hydration simple and consistent