The Importance of Water for children

Children are more prone to dehydration than adults, and studies show that many may be experiencing mild dehydration.

Even mild dehydration can lead to fatigue, headaches, constipation, and potentially urinary tract infections. It can also negatively impact mental functions, reaction times, and physical performance, reducing them by up to 25%.

Children should drink at least 6-8 cups of fluids daily, with water being the best and most accessible option to support their physical and mental well-being.

Water is ideal because it quickly enters the bloodstream and tissues. Unlike sugary drinks or sodas, it has no harmful additives and is widely available. Flavored beverages can be less effective at quenching thirst and, when consumed instead of water, may contribute to childhood obesity.

Water and Exercise

When children exercise, it’s important to drink extra water to avoid dehydration. For activities lasting over an hour, diluted fruit juice (1:1) is a good option to provide extra energy.

Avoid full-strength fruit juices or concentrated drinks, as they can cause fullness and cramps. Drinks containing caffeine should also be avoided due to their diuretic effect, which increases fluid loss.

Signs of Dehydration

Interestingly, fatigue, rather than thirst, is usually the first sign that the body needs water. By the time a child feels thirsty, they may already be mildly dehydrated, impacting their physical and mental performance. Other signs of mild dehydration can include:

  • Headaches
  • Dry mouth
  • Dizziness
  • Weakness
  • Rapid heartbeat
  • Dry, flushed skin
  • Muscle cramps
  • Constipation

This highlights the importance of ensuring children drink water consistently throughout the day.

What You Can Do:

  • Educate your child on the importance of hydration, how much they should drink, and how to monitor their water intake.
  • Make water more appealing by offering large jugs with ice, lemon, and fresh mint at mealtime and in the fridge.
  • Use a water filter to improve tap water’s taste.
  • Avoid keeping sodas or sugary drinks in your home.
  • Mix sparkling water with fruit juice for a special treat.
  • Provide your child with a water bottle for school. Stainless steel and PET plastic bottles don’t alter the taste, and freezing the bottle the night before helps keep water cool throughout the day.
  • Encourage and remind children to drink water regularly.