With the warmer weather approaching, I’ve been taking some time during class to speak with my students about the benefits of drinking water. We’ve discussed why water is the best option for hydration, and why some juices, soft drinks, and sports drinks can be more harmful than good if consumed in excess. I also encouraged my students to identify and eat plenty of fruits and vegetables which are high in water content. Along with assisting in the hydration process, fruits and vegetable also provide us with needed vitamins and minerals. These discussions inspired me to create April’s “Eat for Hydration” Challenge. I hope you can use the challenge with your students and families.
Click April’s Eat for Hydration Challenge for an editable copy of this challenge and the “Eat for Hydration” calendar.
Hydration is the process of replacing water in the body. You do this by drinking water throughout each day. The amount of water you need depends on your age, size, how active you are, and the temperature outside. For example, if you play soccer on a warm summer day, your body will need even more water to replace the water you lose from sweating.
Recommended Daily Amount of Water
| Age Range | Total Water (Cup/Day) |
| 4-8 years | 5 cups |
| 9-13 years | 7-8 cups |
| 14-18 years | 8-11 cups |
Source: Institute of Medicine of the National Academies.
You can also “Eat Your Hydration.” Many of the fruits and vegetables we eat daily contain over 85% water! This means we can eat to help our bodies stay hydrated. Fruits and vegetables also have the bonus of providing our bodies with essential vitamins and minerals. Check out this list of healthy snacks made up of more than 85% water, and read on for the challenge.
| Fruit/Vegetable | % Water by Weight |
| Apple | 85% |
| Bell Pepper | 92% |
| Blueberries | 85% |
| Cabbage | 93% |
| Cantaloupe | 90% |
| Carrots | 87% |
| Cauliflower | 92% |
| Celery | 96% |
| Cucumber | 96% |
| Mixed Greens | 94% |
| Orange/Grapefruit | 87% |
| Pear | 87% |
| Pineapple | 87% |
| Radishes | 95% |
| Raspberries | 87% |
| Raw Broccoli | 91% |
| Spinach | 91% |
| Star Fruit | 91% |
| Strawberries | 92% |
| Tomato | 95% |
| Watermelon | 92% |
| Zucchini | 95% |
The “Eat for Hydration” Challenge
- Refer to the recommended daily amount of water table above.
- Drink the recommended number of cups of water for your age each day.
- Eat at least one serving of vegetables and at least one serving of fruit from the list of fruits and vegetable consisting of more than 85% water. This will help you stay hydrated while also providing you with needed vitamins and minerals. Please note that kids need about 6-7 total servings of fruits and vegetables daily.
- Log your total cups of water and hydrating fruits and vegetables consumed daily on your “Eat for Hydration” calendar.
- Turn in your calendar at the end of the month to receive your award certificate and toe token.
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