You can tell when you’re thirsty and know your body needs water. But did you know that even small fluctuations in fluid could impact your health and wellbeing? Before thirst even registers, mild dehydration affects reaction time, strength, endurance, concentration and hunger. Our bodies are about 55 to 75 percent water; in children, even a small deficit can make a big difference to wellbeing.
Water is Important
Water is vital to health for so many reasons. It regulates body temperature, aids in digestion of our food and helps us absorb vitamins and minerals. It transports nutrients and oxygen. It also helps keep the bowels moving and lubricates our joints and muscles with fluid. You know the detox trend? Well, consuming plenty of water enables the kidneys to remove toxins from the body naturally.
As a parent, you may need to remind your kids to drink – they’re too busy having fun – and it is your job to make sure most of this water comes from quality sources. At the risk of stating the obvious, in the beverage department, that means water. Though many parents give their infants and toddlers juice to drink, the empty calories found here make it a less than ideal choice. Peter L. Richel, M.D., Chief of Pediatrics at Northern Westchester Hospital, recommends starting healthy habits from the beginning. “Introduction to water in infancy sets them up to enjoy that, and not find it ‘tasteless’ or ‘boring’ later on!” he says.
With children and teens targeted by soft drink manufacturers, kids suck down tons of sports drinks, soda and juice. In fact, soft drinks – sugary beverages including iced tea, lemonade, soda and juice drinks – are the top calorie source in teens’ diets. Sports drinks should be limited to hydration after prolonged (over one hour) activity. As for other sugar-sweetened beverages, there is nothing to recommend them but the taste. And research shows that the energy (calories) we drink does not register in the same way as food energy – causing us to consume more calories than we need.
How Much, What Sources?
How much water do we need? Richel recommends a minimum of three to four 8 oz. glasses daily for the older child and adolescent and a moderate approach. “A mixture of water, dairy and sports drinks (when of age, and athletic) is a healthy balance,” he says.
Other healthy beverage choices include seltzer (you can add a splash of juice for flavor), unsweetened herbal teas and skim or low-fat milk. Diet soft drinks are not a good choice, as research indicates they may interfere with metabolism (never a good thing in growing bodies) and artificial sweeteners have not been tested on children. If your children are heavy into sugar-sweetened drinks, wean them off by diluting their favorites with water or seltzer. As far as energy drinks go, read the warning on the can and don’t let your child be the guinea pig. Children and teens should limit caffeine to about 100 mg caffeine per day, the equivalent of about two cups of iced tea.
Remember, water can also come from food, especially fruits and vegetables. Cucumbers, lettuce, celery, tomatoes, green peppers, cauliflower and watermelon all contain loads of water plus fiber and vitamins; these foods are sure to keep you energized. For kids and parents alike, plenty of water every day helps keep the doctor away, and keeps your youngster happy and healthy!
Elisa Bremner, Practical RD, shares her expertise between Northern Westchester Hospital during the school year, and Camp Wayne for Boys in the summer.
