Week 3

H2GO Challenge

Andrew Luck Video

Drinking lots of water before and after a workout or practice is key. Water keeps my body and mind sharp. Andrew Luck #12

1

Activity

Get Going!

No matter your age or size, water makes up 60% of your body. That’s why drinking at least 6 cups a day is so important. This week, our high intensity activities will make you sweat and have you reaching for your water bottle. 

Do not attempt the exercises if an injury or limitation prevents you from completing them safely. Participate to the best of your ability to complete the challenge.

Day 1

Gather friends or family members for a team sport such as basketball, soccer or even a game of tag. Competitive team sports are great to help you feed off of the energy of your pals and push yourself to play longer and harder than you might on your own. Be sure to work up a good sweat and take lots of water breaks to rehydrate.

Day 2

Focus on hydrating your body throughout the day. Even if you are not active, your body needs water to be at its best. Have a couple of glasses in the morning, a couple in the afternoon and a couple early in the evening.

9-12 year olds
Drink between 6 and 7 glasses of water throughout the day.

13-17 year olds
Drink between 8 and 10 glasses of water throughout the day.

Day 3

Put your muscles and heart to the test. Find some stairs, indoor or out, and work up a sweat walking or running up and down them. Make sure to be safe and rest when you’re tired.

9-12 year olds
For 10 minutes, race up a set of stairs and then slowly back down, rest for 30 seconds and then repeat. Make sure to drink water during rest periods and always be careful when running up and down the stairs.

13-17 year olds
For 15 minutes, race up a set of stairs and then slowly back down twice, rest for 30 seconds and then repeat. Make sure to drink water during rest periods and always be careful when running up and down the stairs.

Day 4

Focus on hydrating your body throughout the day. Even an inactive body needs water to be at its best. Have a couple of glasses in the morning, a couple in the afternoon and a couple early in the evening.

9-12 year olds
Drink between 6 and 7 glasses of water throughout the day.

13-17 year olds
Drink between 8 and 10 glasses of water throughout the day.

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2

Nutrition

Fuel Up!

Have your kids stick to these guidelines for the week and they’ll pass the “Fuel Up” part of this week’s challenge.

DO
  • Add a dash of lemon juice or slices of cucumber to water for extra flavor
  • Eat fruits and veggies – include water-rich tomatoes or cucumbers with your meals
  • Remember that sports drinks are only necessary for prolonged vigorous activity
AVOID
  • Energy drinks that have lots of sugar and calories
  • Large amounts of concentrated juices
  • Soda
Featured Recipe

Fruit Pops

Homemade popsicles are a great way to increase your child’s water intake. One of our favorites is below but you can experiment with all kinds of ingredients, the flavors are endless.

Ingredients
1 melon (watermelon, cantaloupe, or honeydew)
4 tablespoons of lemon or lime juice
Popsicle molds or popsicle sticks & 3 oz Dixie cups. Ice cube trays work too.

Instructions
1. Process melon and citrus juice into a blender or food processor until completely smooth.
2. Pour into popsicle molds and freeze for at least 4 hours.
3. If you are using Dixie cups, freeze until slushy and somewhat thick, then insert the popsicle sticks and continue to freeze until solid.

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When it comes to staying healthy, people often overlook the simple things. Staying hydrated with water will not only help you look and feel better, it will help you get through your workout. Andrew Luck #12

3

Why It Matters

Dig Deep!

Drinking water not only balances the body, but it helps keep kids full of energy. See what our expert doctor has to say about hydration.

"Kids who make an effort to drink more water experience many benefits. Adequate hydration not only promotes effective circulation and distribution of oxygen and nutrients throughout the body, but helps with digestion carrying waste and toxins out of the body too. Water brings balance to the body of any growing child."

Dr. Abby Klemsz

Developmental Pediatrics and Rehabilitation

The Benefits of Hydration

  • Keeps the body balanced and full of energy
  • Promotes circulation leading to proper distribution of oxygen and nutrients
  • Plays an essential role in healthy digestion
  • Makes skin look and feel healthier
  • Improves performance of an active body

Highly Skilled Pediatricians

The expert Riley Hospital for Children at IU Health team is here for:

  • Dehydration issues
  • Feeding issues such as refusing food or liquid; difficulty chewing
  • Continued issues with balance or strength
  • Rehabilitation from injury and illness
  • Ongoing fatigue or uncommon illness
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Completed!

H2GO Challenge Check-Off

Week 3 Badge

GREAT JOB! You’ve completed this week’s challenge. We hope you had fun and learned a thing or two. Keep it up. Please make sure to return next week. 

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