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(HealthNewsDigest.com) – At first glance water doesn’t seem to contribute much. It has no calories, protein, vitamins, fiber, and few, if any, minerals in each glass. But, you can’t live without it and over 50% of children may be chronically mildly dehydrated which will impact their health and school performance.
Water makes up more than 60% of your child’s body weight and it is the cornerstone of almost every body function. Water regulates body temperature. It transports needed nutrients and oxygen throughout the body and carries away wastes. Water helps maintain blood volume and lubricates joints and body tissues like the mouth, eyes and nose. Without adequate water your child’s physical skills and ability to think and learn becomes limited. Yet, most kids do not drink enough water each day.
Over half of all kids are mildly dehydrated even though water is essential to their wellbeing. Very few studies have been done to assess the hydration status of American kids. A recent study in the American Journal of Public Health, however, set out to do just that by looking at the water intake of children 6 to 19. Of the over 4,000 kids they surveyed, close to 55% were inadequately hydrated and close to 25% of the kids reported drinking no plain water at all. Boys were twice as likely to drink too little water compared to girls. Younger children, African-American children and Hispanic children were also at greater risk for chronic mild dehydration. In some of these populations sugar sweetened beverages crowded out water intake.
Water is a low cost, no calorie drink that doesn’t have any negative effects on health or weight gain. Drinking sugar sweetened beverages is known to contribute to weight gain in children. So it makes sense to encourage swapping some of these sweet beverages for water. Providing water at school would be a positive step toward meeting a child’s daily need. Schools that participate in the National School Lunch Program are supposed to provide free drinking water during meals but the implementation of this requirement varies widely. Research has shown that when kids are able to drink between 10 to 17 ounces of water throughout the school day their performance on tests improves.
How much water does your child need each day?
Water needs vary depending on age, weight, temperature and physical activity. Water is also provided through food. Fruits and vegetables contribute a lot. Watermelon, strawberries, broccoli, cucumbers, spinach and tomatoes are all over 90% water. Contributing to mild dehydration in children is the fact that many eat too few fruits and vegetables.
Though guidelines will vary seasonally and with activity, the following can be used to estimate water intake daily.
- Girls aged 4 to 8 should drink about 4 cups of water each day; boys 4 ½ cups.
- Girls aged 9 to 13 should drink about 5 cups of water each day; boys slightly less than 6 cups.
- Girls aged 14 to 18 should drink slightly more than 6 cups of water each day; boys 9 cups.
Getting enough fluids daily is important for all children, but when water intake is increased it has the greatest effect on adequate hydration and reduces the prevalence excessive weight gain in childhood.
How can you judge if your child is well hydrated?
The simple answer is the ginger ale test. If your child’s urine is darker than ginger ale, there is a good chance they did not drink enough that day.
Drinking water throughout the day is a healthy habit your child can easily swallow.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter
Calorie Counter
Protein Counter
Healthy Wholefoods Counter
Complete Food Counter
Fat and Cholesterol Counter
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.
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