Some important things to know:

• Everyone needs to drink fluid throughout the day for their body to function well.

• We need to replace the water we lose every day from breathing, sweating and going to the toilet.

• Children lose fluid faster than adults, which makes it important to offer them plenty of fluids to drink during the day.

• Water is the best drink. It is cheap and easy to get.

How much do children need to drink?

This depends on your child’s age and how active they are. The amount of fluid children need each day is:

• about 5 glasses* (1.2 litres) for 4-8 year olds

• about 6 glasses* (1.6 litres) for 9-13 year olds

* a glass is 250 millilitres (one metric cup)

• Your child will need more water if they are very active or if it’s a hot day.

Tips for encouraging your child to drink water:

• Send a named water bottle to school with your child every day (bottles of around 300 to 500 millilitres are best).

• Prepare for hot weather by half-filling a plastic drink bottle with water and freezing it. In the morning, top the rest of the bottle up with cold water.

• Role model drinking water (for example, serve everyone a glass of water at mealtimes).

• At home,  keep a jug or bottle of  water in the fridge and offer fun straws or ice.

• When you visit friends or relatives, ask for water for your child before they offer cordial or soft drink.

• Always pack a water bottle with you when you go out.

What about milk?

• Milk is a good source of calcium, which is needed for strong bones and teeth.

• Offer plain (unflavoured) milk most of the time.

• Reduced-fat milk is recommended for primary school aged children.

• Milkshakes or fruit smoothies made by blending soft fruit (e.g. strawberries or banana) with milk and yoghurt can help encourage children to enjoy milk.

• If your child cannot drink cow's milk, soy milk with added calcium is a good alternative.

What about fruit juice?

• Whole fruit is a better choice than fruit juice. Whole fruit is higher in fibre and will keep you full for longer.

• Fruit juice is high in sugar.

• Drinking a lot of fruit juice can damage your teeth.

• If you offer your child fruit juice, keep it to a small glass and only sometimes.