In the UK most cereals you buy in the shops have sugar added. I tend to go for basmati brown rice mixed with wild rice and I do not need a lot (I'm not very big). If you eat good protein and lots of veg you do not need the vast mounds of rice and pasta the US and UK seems to consume. I use a handful test for lunch and dinner - what wll fit in my fist or look like a fist size on my plate.

As for water I only drink water. I have never liked tea or coffee and milk but I never measure it. I just drink when I'm thirsty. In fact some recent British studies found that we may need as much water as people say. I do not think there is any point in forcing more water down you than you feel you need although you may want to reduce your other drinks and see if water input increases. Water is the best thing to drink and the cheapest. If Britsh and American parents could simply move their chidlren to drinking water not soda/squash or even fruit juice we would go a long way to solving many health issues children have.