Water and hydration in childhood
It is known that fluid intake and hydration is essential for human life. But why?
Around 60% of the total weight of the human body is made up of water, and in children it can reach 70%. In addition to being an essential component for human life, water participates in all chemical reactions in the body, it is what allows the regulation of body temperature and is responsible for transporting nutrients to our cells.
Why is water so important in childhood?
Between the ages of two/three and adolescence, children generally undergo intense physical activity, their metabolism is accelerated and ensuring that nutrients reach their cells is essential for correct growth and development. On the other hand, they tolerate heat less and have a lower capacity to excrete through sweat, resulting in a faster increase in body temperature.
For all these reasons, ensuring correct hydration in children is essential and in the summer months extra care must be taken!
Take note of some golden rules, which will make all the difference in your children's hydration:
Hydrate!
For correct physical and cognitive development, it is essential to keep children well hydrated and water plays a fundamental role in this!
Although there is a guideline regarding the amount of fluid intake, remember that there are situations that lead to a greater loss of body fluids, which deserve special attention.
Therefore, in the case of fever, viruses that cause vomiting and diarrhea or hotter days, when the temperature is higher and there is greater loss through sweat, the quantities must be increased.
How much water should a child drink?
Children should drink an adequate amount of water daily, ranging from 0.6 liters in the first year of life to 1.8 – 2.6 liters in adolescence.
In approximate values it is recommended:
- Up to 3 years old, the child should consume around 1.3 liters/day
- From 4 to 8 years old approximately 1.7 liters/day
- Between the ages of 9 and 13, girls should drink 2.1 liters/day and boys around 2.4 liters/day
Remember that these needs can be met not only by directly ingesting water, but also by ingesting some other drinks and foods.
What is the best drink?
Natural mineral water is the drink that should always accompany children.
It should always be the drink of choice both at meals and outside of them!
And other drinks?
As we have seen, water is the main and best way to hydrate children.
However, other natural and non-caloric drinks can be an extra complement. Good options are infusions (homemade!), such as lemon balm, linden, chamomile or fruit infusions, lemonade without added sugar or even waters flavored with fresh fruit.
Juices, nectars and soft drinks are not good options for hydration, not even natural juices that have a higher load of added or naturally present sugars.
It is important to know that soft drinks and equivalent drinks, due to their sugar, salt and/or sweetener content, can even have a dehydrating effect, instead of moisturizing, so they should be avoided.
The role of food?
In addition to drinks, there are foods that also contribute to increasing water levels in the body.
Among the main foods, the following stand out: fresh fruit, especially summer fruits that are juicier and rich in water, such as melon, watermelon, cantaloupe, strawberries and peaches; fresh vegetables, such as lettuce, tomatoes, courgettes and cucumbers; vegetables soup; gelatin and dairy products such as milk or yogurt without added sugar.
How do you know if your child is well hydrated?
The simplest and most direct way for parents to know if their children are well hydrated is by observing their urine.
When well hydrated, they should present abundant, clear urine with no strong odor.
Other signs that we can be aware of are if they have a good amount of saliva, elastic skin and bright eyes.
Dehydration alert!
Dehydration occurs when the body's water levels drop.
Dehydration can be mild or severe, but it always has consequences for health, so we must be aware and act, whenever possible, preventively.
The most common causes of dehydration in children are episodes of vomiting and diarrhea or when temperatures are high and there is not enough water intake.
The main symptoms include decreased urinary frequency, urine with a strong odor and dark color, dry mouth, decreased saliva and tears, a feeling of intense thirst and/or prostration.
Important to know! The feeling of thirst is, in itself, a sign of dehydration! That's why we shouldn't wait for this sign to give water to children.
What to do?
The best treatment is prevention!
Drinking plenty of fluids spread throughout the day is the best way to prevent mild dehydration, which occurs most commonly, often without us even realizing it.
So, even if the child doesn't remember to ask, it's important to offer water throughout the day. And include foods with greater hydrating power in your diet!
Remember that just like having a healthy diet, the habit of drinking fluids throughout the day is also taught and instilled in children.
Therefore, it is important to encourage water consumption throughout the day. And when it's time to offer him water, why not drink it too?
This way, parents will not only be setting an example through their behavior, but also ensuring their own hydration!
