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4 Healthy Foods to Pack in Your Kid's Lunchbox (Page 5)

For Snack: Watermelon

Just as its name implies, watermelon is 92 percent water—and a great way to help your child stay hydrated (about 20 percent of our daily fluid intake comes from food). Staying hydrated is so essential because it keeps your memory sharp, your mood stable and your motivation intact. When your kid is well-hydrated, he or she can think through a problem more easily. Researchers hypothesize that not having enough water could reduce oxygen flow to the brain or temporarily shrink neurons—or being thirsty could simply distract you. Daily water needs for kids range by age: kids 1-3 years need about 5 ½ cups (44 ounces) a day, 4-8 years need a little more than 7 cups (about 57 ounces), boys 9-13 years need just over 10 cups (81 ounces), girls 9-13 years need nearly 9 cups (71 ounces), boys 14-18 need just shy of 14 cups (111 ounces) and girls 14-18 need just over 9 1/2 cups (77 ounces) of fluid a day. If you don’t have watermelon on hand, try cucumbers or strawberries.

Next Slideshow: 9 Ways to Get Your Kids to Eat Healthier »

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