Why we drink water
Staying hydrated is essential for our health and wellbeing as our bodies rely on water to function properly.
Water helps us digest food and absorb nutrients that are essential for growth. It also helps us regulate our body temperature and eliminate waste products.
Children don’t experience thirst in the same way adults do, which means they are less likely to reach for a drink when they need it. This is why it is good to remind them to reach for water throughout the day. Children are also not as good at regulating their body temperature as adults, which can put them at risk of heat stroke when temperatures are hot outside.
Water is the only essential drink children need to stay hydrated throughout the day, although plain milk can also help with rehydration after an active day out. Water improves electrolyte movement around the body which boosts energy levels and creates sweat – the body’s natural cooling system. This is why dehydration can result in fatigue and overheating.
How much water should my child drink?
The recommended daily intake of water for children is:
- 4 to 8 years old: 5 cups
- 9 to 13 years old: 5 to 6 cups
- 14 to 18 years old: 6 to 8 cups
Children will need extra water when they are more active, such as playing sport, or when they are unwell. Remember that children need to drink water every day, all year round. Even in the middle of winter it is possible to become dehydrated. Encourage your child to drink before, during and after physical activity, as this can help prevent dehydration. Waiting until you feel thirsty can sometimes mean you are already dehydrated.
Drinking tap water may also help strengthen enamel and prevent tooth decay as the water from our taps contains fluoride, a naturally occurring mineral that is also found in many toothpastes. Fluoride is not found in bottled water, filtered water or untreated rainwater.
Here are our top tips for encouraging kids to drink more water
-
Freeze half a bottle of water the night before school and top up with tap water in the morning, this keeps water cool and refreshing on hot days.
-
Keep a bottle of water handy in your bag or car when out and about with the family.
-
Be a role model and drink plenty of water too.
-
Offer water with meals and snacks.
-
Serve flavoured water by adding some lemon slices, cucumber or frozen fruit to a jug or bottle.