Utilise Your ‘Sip’ Sense - Tips to Keep Your Kids Hydrated (Especially When You're Worried About Dehydration)

By Ilana Lawrence – Paediatric Nurse Consultant, Founder of The Sick Sense

When your child is unwell, off their food, or just refusing to drink, the worry about dehydration sets in fast—and for good reason. Dehydration in babies and children can escalate quickly, but there are things you can do that make a real difference.

At The Sick Sense, we teach practical, no-fuss strategies that help parents feel confident when illness hits. Here are some simple, effective ways to get fluids in when your child’s appetite is down and hydration matters most.

Spotting Dehydration in Kids

Here’s what to look out for:

• Less than half the usual number of wet nappies or toilet trips

• Dry lips or mouth

• Sunken eyes or fontanelle (in babies)

• Drowsiness, irritability, or seeming “off”

• No tears when crying

If your gut says something’s not right—don’t ignore it. That’s your Sick Sense kicking in.

What to Do When You’re Worried About Dehydration

Offer Small Amounts Fluids More Often

Don’t wait for your child to say they’re thirsty. Offer small, frequent sips throughout the day—especially during illness, hot weather, or after vomiting or diarrhoea.

Use Oral Rehydration Solutions

When kids are sick or off their food, water alone isn't always enough. While it’s perfect for staying well, water doesn’t contain the salts, sugars, or calories the body needs to recover from dehydration.

If your child isn't eating much, that’s okay—the appetite will come back. What’s more important is keeping fluids going. Try offering small, regular sips of oral rehydration solutions (ORS) such as:

• Hydralyte

• Gastrolyte

• Hydrolyte Ice Blocks

• Hydramamma (particularly for pregnancy and postpartum but also used for older children)

You can also freeze ORS into ice blocks or offer them in syringes or teaspoons to make them easier to manage.

Bath Play & Water Play Work Wonders

Sometimes hydration doesn’t come from the cup—it comes from play. Set up a water tray, or let them have an extra bath during the day. Young kids will sip that bath water eventually (we all know it happens)—and in this case, it can work to your advantage.

Make It Fun and Easy

Use colourful cups, fun straws, different shaped moulds, coloured rehydration solutions or let them choose their own “hydration cup” for the day. Keep drinks visible and within reach, especially if they’re resting on the couch or in bed.

Use a Hydration Check-In Chart

If you're feeling unsure, turn it into a fluid challenge. Use the Sick Sense Hydration Check-In Chart to track exactly what’s going in and coming out—and when. It helps you and your partner or carer stay on the same page and avoid the “Did I give that already?” confusion.

Our Sick Sense Hydration Hack

One of my go-to hydration tips I shared recently on Instagram involves creating a simple system at home: Hydration Jelly Check it out here:https://www.instagram.com/reel/DKv2Pq3Stxf

When to Seek Help

If your child is refusing all fluids, shows signs of moderate to severe dehydration, or is under 6 months of age and you're concerned—don’t wait. Always seek medical advice or head to your local emergency department for assessment.

Final Thoughts from The Sick Sense

When your child is sick, it's easy to feel overwhelmed. But with a few simple strategies—and a bit of help from your Sick Sense—you can stay in control. Keep offering those fluids, stay calm, and remember: eating can wait. Drinking is the priority.

If you want support that’s practical, hands-on, and built for parents just like you, check out The Sick Sense workshops. We teach exactly this kind of stuff—and we’re here to help you feel confident, no matter what sickness comes your way.

Disclaimer

The information provided in this blog is general in nature and is not a substitute for medical advice. Always consult your GP, paediatrician, or healthcare provider if you have concerns about your child’s hydration or health. If your child shows signs of moderate to severe dehydration, seek medical attention immediately. The Sick Sense does not provide individual medical advice and encourages parents and carers to trust their instincts and seek help when needed.