The Importance of Hydration for Children

The Importance of Hydration for Children

Hydration is essential for people of all ages, including kids, because water plays a crucial role in maintaining overall health and well-being. Here are some reasons why kids need to be hydrated:

1. Proper bodily functions
Digestion, absorption of nutrients, and the elimination of waste products work well when you are fully hydrated
2. Cognitive function
Dehydration can decrease cognitive abilities, such as memory, attention, and concentration, which can affect a child's learning and performance in school.
3. Physical performance
Dehydration can lead to decreased endurance, muscle cramps, and reduced physical performance.
4. Growth and development
Water is essential for the growth and development of a child's body. It supports the formation of new cells and tissues, aids in nutrient transport, and helps maintain healthy skin.
5. Immune function
Adequate hydration is crucial for a robust immune system. It helps transport immune cells and antibodies throughout the body, increasing the body's ability to fight off infections.
6. Preventing dehydration
Children can become dehydrated more quickly than adults because they have a higher metabolic rate and may not always recognize thirst or communicate it effectively.

Encouraging children to drink water regularly and consume hydrating foods (e.g., fruits and vegetables) is essential for maintaining their health and well-being. It is particularly crucial during hot weather, physical activity, and illnesses when their fluid needs may increase.

How much should a child drink?

While water needs vary, here's an approximate recommendation, according to, for how much water a child should drink per day, depending on their age and gender:

  • 1-3 years old (girls and boys): 4 cups of water/day
  • 4-8 years old (girls and boys): 4 cups of water/day
  • 9-13 years old (girls): 7 cups of water/day
  • 9-13 years old (boys): 8 cups of water/day
  • 14-18 years old (girls): 8 cups of water/day
  • 14-18 years old (boys): 11 cups of water/day

Fluid (70-80%) should come from drinks, and the rest (20-30%) will come from their diet. To make it simpler:

  • Primary School children should have a 750ml water bottle at school
  • Secondary School children should have a 1ltr water bottle at school
  • All children should aim to finish their water bottle by the time they finish school each day

Tips to encourage proper hydration in kids

  • Get a portable water bottle to encourage drinking water on the go
  • Mark lines on your child's water bottle to show how much they should drink by a certain time
  • Avoid soft drinks and limit access to juices
  • Infuse water with fresh fruit to add flavour and variety
  • Offer water in fun cups or with silly straws
  • Be a good example and drink water throughout the day
  • Explain to your child how the colour of his or her urine can show signs of dehydration

Keeping your child properly hydrated will help to keep them fit and healthy.
~ SWA Moves~

Yours in Education

Sinarmas World Academy
Embracing the Future, Embracing Asia

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