Back-to-School Hydration Tips for Active Kids

Back-to-school season usually means back-to-sports and all the other activities that keep your kids busy. In all the chaos this time of year can bring, it’s easy to forget small parts of their routines that make a big difference, like hydration.

During long days filled with learning, after-school programs, and practices, kids don’t always think to drink water on their own. By the time thirst sets in, they may already be feeling the effects: low energy, a dull headache, or a drop in focus.

Keeping kids hydrated when you’re not there to give a gentle nudge can be tricky. That’s why we’re sharing a few of the best ways to help your child stay refreshed and energized at school and beyond.

Why hydration matters for kids

Proper hydration does so much more than quench thirst. For growing kids, it’s essential for feeling good, thinking clearly, and performing their best, both in the classroom and on the field.

• Supports focus and learning. Even mild dehydration can affect concentration and mood, making it harder for kids to stay sharp and absorb new information. Getting the water they need helps their brains function at full capacity, so they’re better prepared to tackle lessons, homework, and tests.

• Keeps them energized for sports and play. Whether they’re flipping at gymnastics, sprinting around the bases, or kicking it on the soccer field, hydration fuels endurance. When kids are well-hydrated, their muscles work more efficiently, and they recover faster between bursts of energy.

• Prevents fatigue and headaches. Kids don’t always connect how they’re feeling with what they’re drinking. But dehydration is a common culprit behind mid-day slumps, crankiness, and even headaches. Making sure they’re getting enough fluids can help keep energy levels steady from morning through bedtime.

How much do kids need to drink daily?

The amount of water kids need each day depends on their age, size, and activity level. On average, experts recommend:

While most of this should come from water, other drinks like milk and a small amount of juice can also count towards their total intake. Just be mindful that kids aren’t relying on sugary drinks for their hydration.

Electrolytes are another essential part of hydration, helping kids’ bodies use the water they drink more efficiently. Sports drinks are unnecessary for most children, but naturally electrolyte-rich options like milk or cactus water can be a great way to support hydration for active kids.

How to keep active kids hydrated at school

If you’ve ever picked up your kid from school and found a full water bottle still sitting in their backpack cupholder, you know just how easy it is for hydration to be forgotten. Between lessons, lunch, recess, and after-school activities, kids rarely stop long enough to think about drinking water.

But by encouraging small, sustainable habits that make hydration second nature, you can help them stay refreshed all day long, even when you’re not there to remind them.

1. Teach kids to love water

Water may not be as exciting as sodas and sports drinks, but it’s the best choice for kids. The sooner they learn to see water as their go-to beverage, the easier it will be for them to stick with it for life. Start by making sure it’s always available: at the breakfast table, in their lunchbox, and at every practice. Let them pick out a fun water bottle and even decorate it with stickers to make water something they actually want to carry with them.

If your child isn’t crazy about plain water, you may need to get creative. Toss in slices of lemon, pineapple, or berries to add a hint of flavor without the sugar overload. It turns hydration into something fun and tasty instead of a chore. The more kids associate water with feeling good, more energy, and fewer cranky moments, the more likely they are to reach for it on their own.

2. Limit sugar-packed drinks

Kids naturally gravitate toward sweet drinks, but too much sugar can derail their school day. Instead of helping them power through math or reading, sugary drinks often leave kids restless, distracted, and wiped out before the final bell rings. And over time, regularly sipping sugar-sweetened drinks can contribute to cavities, weight gain, and unhealthy habits that continue as kids get older. In fact, sugar-sweetened beverages are the single largest source of added sugars in children’s diets, yet they add little to no nutritional value.

That doesn’t mean they can never enjoy a juice box or chocolate milk; moderation is key. But sodas, fruit-flavored punches, and even many sports drinks are best left on the shelf. If your child is used to juice in their lunch, try swapping it out for a healthier alternative like a cactus water pouch. You’ll cut down on added sugars while still giving them something fruity, flavorful, and fun to drink. And when it comes to artificially sweetened kids’ drinks? Skip those too; research hasn't yet shown how they affect kids long-term.

Learn more about the benefits of cactus water →

3. Pack water-rich foods in school lunches

Hydration doesn’t just come from what kids drink. Many fruits, veggies, and even dairy foods are naturally packed with water, allowing you to sneak hydration into your child’s day, bite by bite. Think crisp cucumbers, juicy watermelon, orange slices, celery sticks, or a cup of yogurt. And when the weather cools down, soups are another easy way to add fluids to your kid’s meal.

Low-sugar, nutrient-rich drinks make another great addition to school lunches. Options with natural electrolytes, like a Caliwater Kids Pouch, help replenish what active kids lose throughout the day and give them steady energy for the afternoon. When water-rich foods and better-for-you drinks are part of their lunch routine, staying hydrated becomes effortless.

Learn more: 8 Best Electrolyte Drinks for Kids

4. Encourage hydration between activities

School days can be nonstop, with kids moving from the classroom to after-school programs to practices with barely a pause in between. With so much packed into their schedules, it’s easy for hydration to slip through the cracks.

Encourage your child to refill their bottle before leaving school, have a drink with every meal, and take a few sips before and after practices. For active kids, it’s especially important to hydrate before, during, and after sports. Waiting until they’re thirsty is often too late. Even a quick reminder like “grab a cactus water pouch for the car ride” can go a long way in helping them stay on top of their fluids without feeling nagged.

5. Keep healthy hydration drinks available

Here’s a simple truth: kids drink what’s in the fridge. If it’s loaded with sodas or sugary sports drinks, that’s what they’ll grab. But if healthier choices are easy to spot and grab, those quickly become their go-to. Keep the fridge stocked with water, milk, and all-natural drinks like Caliwater.

Caliwater Cactus Water makes it fun for kids to hydrate. Each pouch is made with real prickly pear fruit, providing a natural source of electrolytes, vitamins, and antioxidants. With just 3 grams of sugar per serving and fruity flavors that even picky eaters love, it’s a smarter swap for juice boxes. Plus, the convenient pouches are grab-and-go friendly, whether you’re tossing them in a lunchbox or packing extras for sports practice. When the fridge is stocked with nourishing options, kids learn to make healthy choices on their own.

6. Model good hydration habits

Kids observe everything, even the small things you don’t realize they’re noticing. So if they see you choosing soda at every meal, chances are they’ll want to do the same. But if they watch you refilling your water bottle, choosing low-sugar drinks, and making hydration a priority, they’ll pick up on healthier habits.

Make it a family effort. Bring water bottles on outings, serve water with dinner, and choose healthier alternatives together. Caliwater isn’t just for kids—our 12-ounces cans are perfect for parents, with refreshing flavors like Pineapple and Ginger Lime that keep hydration fun for everyone. When kids see that healthy hydration is a family habit, not just a rule for them, they’ll be far more motivated to keep drinking enough.

Prioritize hydration this school year

As the school year ramps up, so do sports, activities, and homework, leaving little time to channel into hydration. But building simple habits can make a big difference in how your kids feel, focus, and perform. From teaching them to choose water and limiting sugary drinks to packing water-rich lunches and setting an example for healthy hydration habits, small changes quickly become part of their routine.

Helping your kids stay properly hydrated doesn’t need to be complicated. Keep low-sugar, nutrient-packed options like Caliwater within easy reach. This healthy hydration drink offers a balanced serving of plant-based electrolytes, essential vitamins for growing kids, and just 3 grams of sugar per Kids Pouch. It’s a tasty and convenient way to keep kids refreshed and energized, whether they’re on the bus, in the classroom, or on the field.

This back-to-school season, focus on consistent hydration habits and make them part of your family’s routine. Your kids, and their teachers, will thank you.

Shop Caliwater Cactus Water Kids Pouches in three delicious flavors: Prickly Pear, Watermelon, and Pineapple. Order them online, find them in a store near you, or add them to your Instacart order to fill your fridge with healthier hydration this school year.

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