Water Intake for Kids

Water is the most essential nutrient for everyone, especially kids as their bodies quickly grow and mature.  In America, most take for granted the water availability we have; at the tips of our fingers, we can get a tall glass of water or replenish our electrolytes after a workout.  For kids, they can re-hydrate after a long day of play or exercise outside.  For children in impoverished countries, the idea of complete hydration and water whenever it’s wanted is completely foreign.  Water across the world isn’t cleaned before consumed and sometimes can even contain fecal matter, easily spreading bacterial diseases and infection to susceptible persons.

            So how much do kids need? According to the Academy of Nutrition and Dietetics, the amount of water children should consume “depend on factors such as age, weight, and gender” (2015). For kids...

• 4-8 years old, 5 cups a day are recommended.  
• 9-13 years old, females are recommended to have 7 cups a day, and males 8 cups a day. 
• 14-18 years old, females are recommended to drink 8 cups a day and males 11 a day. 

            This specific numbers can be hard to reach unless children are active and therefore their desire for water increases from increased thirst from exercise.  It is very important for kids to be drinking water before, after, and during exercise (adults are, too).  This promotes proper hydration which becomes especially important in hot and humid weather (2015).

            Generally, the impression of measuring water intake by “cups” can throw people off.  This does not mean drink 8 full glasses of water a day.  Water intake can come from other areas of a diet; good sources are fruits and vegetables that contain lots of it.   Therefore, foods with lots of water content typically will have low calorie counts and are packed with good nutrients (2015).  So, diet and eating healthy have a big role in water intake as well.  In addition to water, other drinks are good ways to quench thirst.  This video helps give other recommendations for kids' drinks:

https://www.healthination.com/childrens-health/back-to-school-food-allergies/tip-healthy-kids-drinks-1/


        Around 60 percent of body weight is actually water.  That’s why it is so important to keep refilling its levels within our bodies, especially for children who don’t yet understand its necessity.  It helps play an essential role within the body systems and making sure their interconnections are properly functioning; this can include transporting nutrients and waste, coating the joints to make them move smoothly, and regulates a healthy blood volume (2015). 

            According to LIVESTRONG.com, “relying on your child’s thirst alone may not keep them hydrated” (2014).  Some tips for encouraging water consumptions are as follows:

• ·      Offering and encouraging plain water
• ·       Milk and all-natural fruit juices helps boost fluid intake
• ·      KidsHealth.org suggest a proper pediatric electrolyte beverage for dehydrated kid
•      Coconut water is also a good electrolyte beverage

                                           

       References
          Kannal, E. (2014). How to calculate daily fluid intake for kids. Livestrong.com. Retrieved from: http://www.livestrong.com/article/534328-how-to-calculate-daily-fluid-intake-for-kids/

   Mullen, M., & Shield, J.O. (2016). Water: how much do kids need? Academy of Nutrition and Dietetics. Retrieved from: http://www.eatright.org/resource/fitness/sports-and-performance/hydrate-right/water-go-with-the-flow

      Photo from http://www.mammablog.org/fresh-drinking-water-is-necessary-for-kids/