Water plays a critical part in our daily lives and in our bodies which are made up of about 60% water. So water is important for healthy skin, hair, and nails, as well as controlling body temperature, heart rate, and blood pressure.

Parents should make sure that children and teens are getting adequate hydration throughout the day. The American Academy of Pediatrics recommends that children drink plenty of fluids before starting any exercise and continue to drink during physical activity.

Your body doesn't get water only from drinking water. Any fluid you drink will contain water, but water and milk are the best choices. Here are some examples for foods and drinks rich in water content.

Foods

• Fruits are an excellent source for water. Watermelon ranks highest on the list. Oranges, grapefruit, and cantaloupe are also strong competitors.
• Vegetables, though not as full of water as fruit, can also provide a nutrient-rich water source. Celery, cucumbers, tomatoes, green peppers, and lettuce contain a considerable water amount.
• Oatmeal, yogurt, soup, and smoothies.

Fluids

• Milk is a top choice to refuel.
• Sodas, though they lack nutritional value, can still be hydrating.
• Juices and sports drinks are also hydrating.

Is your child getting enough fluids during the day? Checking your urine color and output is a very simple, easy way to monitor hydration.