Summer is upon us and so are the heat and humidity! Keeping that in mind, water is essential for growing bodies. It helps regulate body temperature, keep joints healthy, support digestion, and boost concentration and energy levels. Ensuring that children and teens drink enough water each day is key to their overall health and development. A multi-disciplinary scientific advisory committee reviewed evidence to emphasize children and teens should mostly drink plain water for optimal hydration.
Below is a minimum intake guide for water intake:
- 1 to 3 years old: About 2- 4 cups of water per day
- 4 to 8 years old: About 2- 5 cups per day
- 9 to 13 years old: About 5 – 6 cups per day
- 14 to 18 years old: About 6– 11 cups per day
*some food selections may contribute to daily hydration needs
Houstonian Club Registered Dietitian Elayna Nunley says, "Daily fluid intake goals may be impacted due to activity duration, intensity, and weather conditions. Muscle composition requires higher fluid intake, and being active for extended periods in high humidity increases the risk of heat-related illness.
Additional tips to maintain hydration status:
- Limit juices, excess caffeine, and sugary and artificially sweetened beverages
- Encourage water first, and make it appealing with fun, fruit-infused varieties
- Freeze fruit in ice cubes and offer it in a festive way with special cups and straws
- Keep high-water content fruits and vegetables on hand to offer throughout the day
a. Cucumber, celery, tomatoes, cantaloupe, strawberries, watermelon
- Make homemade popsicles with pureed fruit and electrolyte drinks”
Encouraging kids to drink water regularly, especially during hot weather, exercise, or illness, helps prevent dehydration and supports healthy habits for life.
Source:
https://www.healthdirect.gov.au/hydration-tips-for-children
University of California, Irving- Urology
http://healthyeatingresearch.org/