Back-to-school season always comes with a list of good resolutions: going to bed earlier, prepping lunches in advance, limiting screen time… But there’s one habit that often slips through the cracks - drinking enough water. Yet hydration plays a key role in concentration, memory, and even mood in children and teens. And let’s face it, very few think about reaching for their water bottle between classes.
The challenge of busy school days
With packed mornings, short recess breaks, and rushed lunches, kids often go hours without drinking. The result? Many experience mild dehydration during the day. Even a slight lack of water can affect focus and energy levels. A teenager who feels tired, distracted, or irritable in class may simply be… thirsty.
Building the habit at home
One of the best strategies is to start the hydration routine first thing in the morning. For instance, a full glass of water with breakfast sets the tone for the day. When packing the school bag, slipping in a full reusable bottle makes a difference. The more practical and appealing it is (fun design, bright colors, built-in straw), the more likely a child is to use it.
At school: creating little reminders
Once in class, remembering to drink is the real challenge. Younger children often benefit from teacher prompts or encouragement from peers, but teens tend to forget. Some helpful tricks include: pairing snack time with a few sips of water, drinking before going outside for recess or setting a simple goal like finishing half the bottle before lunch. These small checkpoints quickly turn into habits.
Snacks and hydration: a winning duo
Food also plays a role in hydration. Fresh fruits like melon, oranges, and strawberries, or crunchy vegetables like cucumber and bell pepper, help boost water intake while providing vitamins and fiber. Adding them to the lunchbox is a simple way to double the hydration effect.
The particular case of teenagers
In high school, autonomy increases but so do bad habits. Teens often reach for sugary drinks or energy drinks, thinking they’ll quench their thirst. That’s where parental guidance is key: modeling good hydration at home, offering healthier alternatives (unsweetened flavored waters, cold infusions, natural hydration cans), and explaining in concrete terms how water impacts focus, mood, and even sports performance.
Building long-term habits
Drinking water doesn’t have to feel like a chore. It’s about creating an environment that makes it easy: bottles always at hand, gentle reminders, and hydrating snacks. Over time, children and teens adopt these behaviors without even noticing. And that’s really the secret to healthy habits - integrating them naturally into daily life.