Offer Kids Drinking Water Often

With the hot summer days upon us it is important to remind children to drink plenty of water in order to avoid dehydration and heat exhaustion. Our body is composed of roughly 75% water. Water is especially important in helping to maintain an optimum body temperature of 98.6 degrees and it also helps maintain our blood volume.

Just as a plant in a smaller pot can dry out more quickly than a plant in a larger, deeper pot, younger children are more vulnerable to dehydration and overheating than adults. 

Be sure to have plenty of cool water on hand to offer children. Often children can become very absorbed in an activity and may need to be reminded to take a water break. 

Total water needs (estimates) for children:
         1-3 years.......about  4  cups of fluids
         4-8 years.......about  5  cups of fluids
Boys 9-13 years....about  8  cups of fluids
Girls 9-13 years.....about  7  cups of fluids
Boys 14-18 years..about 11 cups of fluids
Girls 14-18 years...about  8  cups of fluids

*If the weather is hot and/or humid and children are physically active, their needs for fluids will increase. 


Recommendations taken from Daily Reference Intakes for Water, Potassium, Sodium, Chloride and Sulfate

The figures above are for total water consumed including those in beverages other than water and fluid rich foods, such as fruits and vegetables. 

Water along with a well balanced diet rich in fruits and vegetables is ideal for keeping kids hydrated. Water has no sugar (great for dental care), no caffeine, no calories (great for healthy weight maintenance), no unnatural additives, and it is free! 

For children who are used to flavored beverages add some natural flavoring agents to increase consumption of water.

Orange Mint Water
3 large oranges, sliced
10 mint leaves
1 half of gallon of water
Place mint and orange slices in a pitcher and add water. Allow flavors to blend at least two hours in the refrigerator. Pour in glasses over ice and serve garnished with an orange slice and a sprig of mint.

Watermelon & Basil Water
2 cups of seedless watermelon, cubed
10 to 12 basil leaves
1 half gallon of water
Pour water over watermelon and basil. Refrigerate at least two hours and then serve in glasses over ice, garnished with a sprig of basil.

Salud!

Enjoy these posts for more information on child feeding & nutrition. 

If you are a child care provider in California you can receive cash reimbursements for providing healthy food to the children in your care. If you are a child care provider in El Dorado, Alpine, Placer, Nevada or Mono county our agency can help you enroll in the California Child Care Food Program (CCFP).