How a lot water ought to my youngster drink a day?
This depends upon their age and gender, as follows:
- Girls and boys aged 4 to eight want 1.1-1.3 litres per day
- Women aged 9 to 13 want 1.3-.5 litres per day.
- Boys aged 9 to 13 want 1.5-1.7 litres per day.
These quantities are primarily based on the rules set by the European Meals Security Authority (EFSA).
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Along with the fluid we get from drinks, many meals include water, so these will even high up fluid consumption. Examples embody cucumber and watermelon, that are over 90 per cent water.
Strive these child-friendly watermelon lollies or our watermelon & strawberry slushie.
What indicators would possibly recommend my youngster is dehydrated?
Hydration is significantly vital for youngsters, as they’ve greater water necessities in relation to their physique weight. Infants and younger youngsters specifically are additionally much less heat-tolerant, so consuming small quantities extra usually is crucial, significantly in scorching climate and when they’re very lively. As youngsters don’t at all times recognise the early phases of thirst, they’re prone to changing into dehydrated. Even delicate dehydration could cause irritability, tiredness, complications, lack of focus, lowered psychological efficiency and dry pores and skin in youngsters.
What are the most effective drinks to maintain my youngster properly hydrated?
Water is your best option for youngsters, so it’s good to introduce water as a drink early on to get your youngster used to the style. Different drinks resembling milk and fruit juice also can present fluid and different vitamins.
Pure unsweetened fruit juice and smoothies rely as one in every of your five-a-day, contributing helpful quantities of vitamin C. Nonetheless, they’re fairly acidic and include pure free sugars, so pointers recommend consuming no a couple of 150ml glass per day, ideally at mealtimes. Different acidic drinks, resembling fizzy drinks and squashes, needs to be restricted or prevented altogether, even when they’re sugar-free – the acid can injury tooth enamel, and sugary drinks can result in dental decay. Additionally they contribute extra energy. It’s advisable that youngsters mustn’t devour caffeine-containing vitality drinks.
How can I encourage my youngster to drink extra water?
It’s a good suggestion for folks to behave as position fashions, consuming water all through the day, beginning at breakfast time. As with fussy consuming, in case your youngster doesn’t like consuming, don’t panic. Strive these tricks to encourage them to drink extra:
- Guarantee youngsters have a drink earlier than college with breakfast, and earlier than and through playtime
- Provide drinks repeatedly, particularly when the climate is heat
- Do not forget that many meals (resembling fruit, greens and yogurt, milk with cereal, soup) have a high-water content material and contribute to fluid consumption
- When out and about or at nursery or college, pack a bottle of watee
- Try to strive once more: repeated tastings might assist youngsters to develop a style for water
- Let your youngster select their very own cup or water bottle and allow them to fill it themselves
- Add ice, slices of fruit or berries to jazz it up a bit and make the water look extra attention-grabbing
When ought to I confer with my GP?
Infants and youngsters are extra prone to dehydration than older youngsters. Indicators and signs will rely upon the age of your youngster. Nonetheless, in case your youngster is passing urine much less often; feels lightheaded or torpid; or has sunken eyes or a dry mouth, lips and tongue, confer with your GP or healthcare practitioner. Equally, communicate to your GP in case your youngster complains of a constant thirst.
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Frankie is a registered dietitian and public well being nutritionist with over 20 years’ expertise. With a PhD in vitamin, Frankie has labored within the NHS in addition to in educational analysis and charity sectors and now works as a contract advisor. Frankie has a wealth of expertise in speaking a smart fad-free method to wholesome consuming for all ages, however specialises in maternal and childhood vitamin with sensible hands-on expertise primarily based on feeding her personal 4 youngsters. Frankie has been writing for BBC Good Meals since 2016 and in addition contributes to information and present affairs programmes throughout TV and radio in addition to on-line and print media as a spokesperson for the British Dietetic Affiliation.
