Water Facts And Hydration For Kids
More than adults, it is the kids who need more water proportional to the weights of their respective bodies.
While playing games or sports or during hot summer, kids tend to lose much water from their body. They become thirsty but do not show an inclination to recognize their thirst. In the process, they may become severely dehydrated.
Dehydration can lead to headaches, tiredness, drier skin and more alarmingly, reduced cognitive senses and lack of attentiveness.
Here, we discuss facts about water and tips about how to keep kids healthy and hydrated.
What To Drink?
According to the British Nutrition Foundation, kids should be made to drink lots of water than any other drinks. Water not only helps kids keep hydrated, but also keeps in check their calorie intake and avoids the harm to their teeth.
How Much Water Is Enough To Drink?
Kids are more active than adults and are very playful with lots of physical activity. Added to this, the weather, the age, and gender of the kids factor the necessity for quantitative consumption of water. For kids aged 4 to 13, in addition to the water in the food they consume daily, they should also drink about 6 to 8 glasses of liquids spread over the day. Mostly, younger kids need about 150 ml. serving at a time.
According to the European Food Safety Authority, on a daily basis, boys and girls aged 4 to 8 years should consume 1.6 liters of liquid laced foods along with about 1.1 to 1.3 liters of fluids only. Similarly, girls aged 9 to 13 years should consume 1.9 liters of liquid laced foods along with about 1.3 to 1.5 liters of fluids only. And for boys aged 9 to 13, they should consume 2.1 liters of liquid laced foods along with about 1.5 to 1.7 liters of fluids only.
Important Points to Ensure Kids Are Healthily Hydrated:
Kids should desist from drinking any sweetened or additive laced fluids. Always use plain and natural fluids more.
Ideal liquids for kids’ consumption should be water, milk, fresh fruit juice or vegetable juice and from the time they have their breakfast, they should consume 6 to 8 drinks per day.
Kids exposed to warm weather or playing games or sports should drink more water to help keep themselves hydrated always.
Research shows that children, who stayed well hydrated, performed well in their studies.
To make water more interesting to drink, children would enjoy having a dash of lemon or ice or curly straw in their drinks. By doing so, children will be made to like and drink water more often.
At birth, our body has of 75% water, by weight.
For older kids and adults, it is 60% water, by weight.
We become dehydrated if we don’t drink water regularly. We lose water daily, by way of sweat, urine and exhaling water vapor.
Presence of water in our bodies helps us carry nutrients to cells, helps remove toxins from various organs of our body and helps maintain the proper temperature of the body.
Water is present everywhere and in everything we consume – from milk to juice, fruits to vegetables and even in cheese too.
We can be alive without food for up to 50 days but cannot live for more than a couple of days without water.
Read More: How to Drink More Water?