10 Nutrition Tips for Your Child's Hydration
10 Tips to Keep Your Child Hydrated
We all know that water is a critical component of survival. The body is mostly water…approximately 60-70%! Water plays an important role in the body, from quenching our thirst to removing waste from our bodies. Although it is a well-known fact that water plays an important role in health, most kids do not drink the recommended quantity of water every day.
What is Water’s Function in the Body?
Water has many functions in the body! Remember, the body is composed of 60-70% water right?. This means that the body’s organs, bones, muscles, cells, tissues, and any other parts you can think of, need water to function. Our kids need it for their growing bodies and to maintain health.
Water also regulates our body temperature. It cools the body by sweating and absorbs water to create heat when cold. Pretty amazing what the body does isn’t it?
The process of digestion also needs water in order to function. Saliva and mucus are created from water, which aids in the breakdown of food in the stomach and intestines. In the kidneys, the process of filtration depends on water to remove waste from the blood to form urine. Finally, water is needed to remove urine and faeces from the body.
The lungs depend on water as well. A moist lung is a healthy lung! Hydrated lungs are key for optimal breathing.
How Does Water Leave the Body?
Well, we now have all this water in our bodies…but do you know how it leaves the body?
Breathing
You lose water every time you take a breath! The lungs depend on water in order to function.
Removal of Waste
As mentioned above, the digestive system and kidneys rely on water to properly remove waste and other toxins from the body.
Sweating
Sweating is how the body maintains an internal temperature. It allows the body to cool down by removing excess water from the body.
How Do I Know If My Child is Dehydrated?
Signs of dehydration can be seen in a few ways. Symptoms could be present physically or mentally. It is important to pay attention to your child’s body and the way they behave.
Physically
Thirst isn’t always a reliable indicator of the body needing more water so we need to watch for physical signs that a child is dehydrated. Signs like:
dry or cracked lips, sticky mouth
sunken eyes and cheeks
in babies - fewer wet diapers
overly sleepy
no tears when crying
flushed skin
dark urine
rapid pulse
dizziness
Mentally
The brain relies on water to function. Dehydration can cause headaches, irritability and fatigue. It is important to pay attention to how your child behaves as this could be an indicator of how they are thinking or feeling cognitively and emotionally. Dehydration also causes impaired cognitive functioning, such as poor memory, short attention spans and/or poor mood.
How much water does a child need?
Every child is different with different food and fluid needs. The amount your child needs will vary depending on their age, size and level of activity.
For children under 8 years of age, at least 4-6 cups of water.
For children older than 8 years of age a minimum of 6-8 cups of water.
If your child is playing sports or is very active they will need extra fluid. Kids will also need more fluid on hot days or when they are feeling under the weather.
Tips for Increasing Fluid Intake
Now that you know how important fluid and hydration are let’s get into how to get water into them. When it comes to kids and drinking water, it can be a challenge to keep telling them how important it is to drink. When children are active, they must drink an adequate amount of water to rebalance all the sweat that was lost during physical activity.
The struggle is real…we know it! Kids are just tiny adults and as adults, we sometimes have trouble drinking enough, therefore they are no different.
First of all, we recommend water. It’s the best option for our kids. We know…some kids just don’t like drinking water but introducing water to children early and encouraging healthy drinking habits from a young age is essential. If you have older kids that you have to ‘retrain’ that’s ok. It can be done.
Here are our tips to add to your Mom Nutrition Toolkit that will help get some fluid into those little bodies.
1️⃣Offering water regularly throughout the day without relying on their thirst, they’re busy and may not think of drinking [try setting a timer…like a fun Happy Hour];
2️⃣Associating water intake with ”moments” such as wake up, breakfast, morning and afternoon breaks to establish a routine;
3️⃣Making water accessible to children, even the youngest, at all times by using age-appropriate cups or bottles that children can access and drink from independently;
4️⃣Model drinking water yourself…kids are watching your habits;
5️⃣Making water fun; use stainless steel straws & a personalized glass, or bottle;
6️⃣Add fresh or frozen fruit berries, lemon or lime slices, watermelon;
7️⃣Freeze it..fluid is fluid even if frozen it counts. Blend fruit, water, and lime and freeze in a popsicle mold;
8️⃣Try fluid warm. Boil water and add some fresh mint. Voila mint tea;
9️⃣Brew herbal teas cool and pour over ice. Mix half and half with sparkling water too;
🔟Explaining urine colour and hydration from a young age (our kids know all about it…even if they don’t want to).
With these tips and tricks, you will have your child hydrated and feeling their best in no time.