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The U.S. Department of Agriculture recommends children ages 9 and older and adults consume at least 3 cups from the dairy group each day. Active teenagers with high calorie requirements of 3,000 calories or more may require 4 cups from the dairy group each day.
So how do you apply total water recommendations to your kid's day? As a rule of thumb, to get enough water, your child or teen should drink at least 6 to 8 cups of water a day and eat the recommended number of servings of fruits and vegetables every day. Also, pay special attention to your child's or teen's water consumption when he or she is physically active. Before, during and after any physical activity, kids need to drink plenty of water, especially in hot weather. The goal is to drink Â½ to 2 cups of water every 15 to 20 minutes while exercising.