What are the benefits of good hydration for a child?
Proper hydration of a child’s body is crucial for their health and well-being. Water performs a number of important functions in a toddler’s body, such as temperature regulation, transport of nutrients and removal of toxins. Children who are constantly moving and going through a phase of intensive development have a special need for the right amount of fluids. Find out why hydrating a child is so important and learn about methods that will help maintain the correct level of hydration.
The role of water in a child’s body
Water makes up about 80% of a baby’s body weight, and its content in the body decreases with age. As a result, in an adult it is 65% of the body weight, and in seniors only 45%. A baby’s organs are not fully developed, and the tissues are only gradually consolidating their structure. This fact explains why small children are most at risk of excessive water loss. Over time, this situation begins to normalize, and in teenagers around the age of 12, differences in the water content in the bodies of girls and boys slowly begin to be visible.
Water is present in our cells and outside them, where it is mainly responsible for:
- transport of essential nutrients, such as vitamins, minerals and glucose to individual body cells. As a result, the child receives substances that it needs for healthy development;
- regulation of body temperature – younger children are most exposed to temperature changes, so proper hydration of an infant or preschooler supports their thermoregulatory functions in the body;
- regulation of the hunger and satiety center, which increases the chance of maintaining a healthy body weight and maintaining an appropriate metabolism in the youngest;
- support of digestive processes – proper hydration of the child’s body is very important for the efficient functioning of the digestive system, and in particular digestion;
- active participation in the transport of oxygen, which is transferred to the body’s cells.
Remember that proper hydration can be the key to the proper functioning of the body.
Water and the proper development of the child’s brain
The brain is the most anatomically complex organ in the human body, which receives and processes incoming stimuli. It turns out that it uses up to 20% of the oxygen passing through the body and uses energy up to 10 times faster compared to other organs. This fact is particularly important during the period of intensive development of a child, when many significant changes occur in their brain.
A well-balanced diet, which includes, among other things, proper hydration of the body, therefore plays an important role in the development of the child’s brain and is essential for the functioning of the central nervous system. Importantly, water not only helps maintain proper cognitive functions and the ability to concentrate, but also flushes toxins from the body, supports the transport and dissolution of many enzymes, hormones and neurotransmitters.
What is the water requirement of a child’s body?
The daily water requirement of infants varies depending on their body weight. It is assumed that:
- for the first 10 kg of the child’s body weight, the requirement is 100 ml/kg;
- for the next 10 kg of body weight, the requirement is reduced to 50 ml/kg;
- each additional kilogram of body weight reduces the water requirement to 20 ml/kg.
In the case of older children, the recommended amount of water depends on the child’s age, health, ambient temperature and the type of planned and implemented physical activities:
- Children aged 1-3 should drink about 1,250 ml of fluids per day, mainly in the form of meals and water.
- The recommended amount of water for children aged 4-6 is about 1,600 ml of fluids per day.
Also find out: Electrolytes – role in the body and how to recognize increased demand?
What does good hydration of a child’s body give?
Proper hydration of a child is the key to their health and general well-being. If we take care of the appropriate supply of fluids in a toddler, we will influence, among others:
- improving physiological functions, including supporting metabolic, digestive and detoxification processes;
- maintaining the child’s optimal body temperature – a hydrated body regulates its temperature through sweating, which is especially important, for example, in the summer;
- improved cognitive functions – a hydrated brain is able to work more efficiently, which translates into better memory, concentration and speed of thinking;
- urinary system support – maintaining proper hydration of the body has a beneficial effect on the urinary system through better urine flow and constant excretion of toxins;
- improved digestion and regulation of body weight
How to hydrate a child? Practical tips
In the case of newborns and infants up to 6 months of age, the basis for hydration is breast milk or formula milk. Over time, water, fruit and herbal teas, fruit and vegetable juices, as well as yoghurts can be introduced into the child’s diet. It is important to remember that the child should not drink large amounts of fluid at once, but rather drink a few small sips every now and then. This will allow the body to absorb water better.
And how to quickly hydrate a child when they resist and are reluctant to drink fluids? In such a situation, it is worth trying the following methods:
- set a good example for the child – toddlers often imitate older people, so when they see a parent reaching for water, they may start doing the same over time;
- take a water bottle with you on every outing, e.g. for a walk or playground. It is important that water is always near the child;
- diversify drinks, e.g. by adding colourful straws, which can not only encourage the child to drink, but also support proper speech development. In the summer, it is also a good idea to throw ice cubes with fruit into the water;
- develop a routine related to drinking for all household members, e.g. give each household member a glass of water with a meal;
- encourage your child to eat products rich in water, such as green cucumbers (96% water), watermelon (90%), tomatoes (90%) or lettuce (90%). Dairy products (natural yoghurts, milk), vegetable and fruit soups, as well as natural juices, which are included as part of a properly balanced meal, can also help your child stay hydrated.
Let’s also remember not to give children flavoured waters to which sugar is added. Excess sugar in drinks discourages children from drinking sugar-free water, and also has a negative effect on their body weight and teeth. As they grow older, it is also worth raising your child’s awareness of making conscious food choices, setting a good example and encouraging them to reach for products that are beneficial to their health.
Also check which multivitamins are suitable for children.
How to hydrate a child’s body? Summary
Water is essential for many processes in a child’s body, such as regulating body temperature, transporting nutrients, removing toxins and supporting the digestive system. Children, due to their intensive development and physical activity, have a greater need for water compared to adults. The right amount of fluids supplied to the body has a beneficial effect on concentration, energy, digestion and general immunity in the youngest. To quickly hydrate a child, you can give them water in small, regular amounts, offer watery fruits and vegetables such as watermelons or cucumbers, and avoid drinks containing large amounts of sugar.
Bibliography:
Jarosz M. (2020) Nutrition standards for the Polish population and their application. National Institute of Public Health (PZH).
Weker, H., Więch, M., Water in the nutrition of the youngest children – its importance and selection criteria, Probl Hig Epidemiol, 2013, 94(4), 766-768.
Pupka J., “Child brain – learning and emotions”, Educational Entrepreneurship Foundation, Łódź 2018.
Litwin M. Water – universal solvent. Stand Med 2007, 4: 83-85.
Socha J (ed). Nutrition of healthy and sick children. PZWL, Warsaw 1998.