Hydration; is your child drinking enough?

We all know how important drinking enough water is to our health and wellbeing.  In fact, the human body is composed of two thirds of water so it is essential to life!!  Lack of it can cause fatigue, headaches, reduced concentration and dry skin to name a few.

But did you know that children actually require more water than adults?  Furthermore, they don’t always recognise initial signs that they are thirsty which can leave them vulnerable to dehydration.

How much water should my child be drinking?

The amount for each child will vary depending on age, gender, how active they are and the weather.  The European Food Safety Authority (EFSA) has put this together as a guide that may help you:

Gender	Age group	Amount of fluid from drinks and food (litres/day)1	Amount of fluid from drinks only (litres/day)2
Boys and girls	4 to 8 years	1.6	1.1-1.3
Girls	9 to 13 years	1.9	1.3-1.5
Boys	9 to 13 years	2.1	1.5-1.7

Bear in mind that these amounts are in relation to their body weight when you compare them with adult requirements but I wonder how many of us are even aware of how much water our children are consuming throughout the day let alone knowing whether this is even enough!

Why is water so important for children?

We have briefly discussed the effects lack of water can have but what makes it even more significant for children?  Aside from the fact they need more, research seems to agree that adequate hydration increases cognitive function which is of course what we all want for our little ones to be able to perform their best every day at school.  A 2012 study even suggested that drinking water during the school day improves children’s visual attention and fine motor skills.  So it would seem that as well as academic performance, water has positive effects on children’s ability to engage in classroom activities.  This is likely to also have an impact on behaviour.

How to make sure your children are drinking enough water

Here are my top tips to make sure that your children are drinking enough and establishing healthy habits for life.

1. Water doesn’t have to only come from drinks.

Include foods with a high water content in their diet.  Many fruits and vegetables (cucumber, celery, apples….) can contribute to water intake as well as hitting their five a day, two birds with one stone.; bonus!!

2. Avoid sugary drinks

Whilst sugar certainly isn’t the ‘devil’ it has been perceived to be in recent years, it is wise to make sure that it is consumed in moderation so try to chose sugar free, natural options.  Many ‘children’s’ beverages are laden with sugars that quite frankly are unnecessary.  But if, like mine, your children don’t like plain water, try adding fresh fruit, ice cubes (made from fruit) or a fancy straw. Sparkling water is also a hit in my house and persevere if you can…the more frequently children have water, the more likely they are to develop a taste for it.

3. Let them pick a water bottle.

Giving them ownership is always a winner and will encourage them to stay hydrated!

4. Little and often

Start in the morning with their breakfast, encourage them to drink a glass before school and then make sure they drink small amounts regularly throughout the day.

5. Lead by example

This has certainly worked for me – the more water my children see me drink, the more they do!  I experiment with different fruit infusions which always grabs their attention and curiosity. 

6. Know when your child is dehydrated.

Knowing how much fluid your children should be having is one thing, recognizing when they are not getting enough is another! Signs your child is dehydrated could include:

·        Infrequent or no urination.

·        Darker than usual urine.

·        Dry mouth.

·        Sleepiness or fatigue.

·        Sunken eyes.

·        Headache.

·        Confusion/irritability.

·        Dizziness.

·        No tears when crying.

So the take home message is this; if you want your children to flourish and grow up to be the Einsteins you know they are, make sure they are drinking enough water daily.  Not only will your life be made easier with your happier, healthier ‘mini-me’, you will be encouraging the life-long habits that lead to happier, healthier adults.