By Dr Laurence Plumey
Drinking water is important in children's daily life, as it contributes to cover their daily water requirements, estimated at 8 glasses* of water per day.
*For healthy sedentary child living in temperate climate. 1 glass = at least 150 ml.
Children may not drink enough water at school.
It can be explained by several reasons: they usually only have access to water in the toilets (that's why girls refrain themselves from going to the toilets and drinking), teachers forbidding them to leave the class to go urinate, they are not allowed to drink during the class course… All geared may expose kids to insufficient hydration.
In France, children start their school day with a hydration deficit, like in the US.
A recent French study shows for the first time that almost two thirds of children (62.2%) are not properly hydrated when they go to school in the morning, despite a breakfast. This survey was carried out on a sample of 529 French school children aged between 9 and 11, and the following criteria were studied:
• The urine concentration in the morning after breakfast
• The nutrient intake of the breakfast eaten (food and drink)
Also, this study outlined that this hydration deficit concerned boys (72.5%) more than girls (51.6%). It can be concluded that the amount of fluids consumed at breakfast is not sufficient to ensure good hydration throughout the morning, hence the need for an additional fluid intake before lunchtime. These results are similar to that found in the US where 64 % of children are insufficiently hydrated in the morning before going to school.
> Why it is important for children to stay well hydrated?
Whatever their age and weight, it is important for children to get enough fluids on a daily basis because all of the body’s organs (heart, lungs, brain, kidneys, etc.) need to be sufficiently hydrated in order to function properly.
In fact, when children drink water, it hydrates their little body. Water flows through a remarkable irrigation system that distributes water down to the tip of their toes but also up to their brain. The brain, which is a complex organ, allows us to think, memorize, and learn and much more! Even today, nobody knows how it fully works. But, one thing is sure: more than 2/3 of the brain is made of water*. It is during childhood, which is an important period of learning that the brain mainly develops. As a consequence, a good hydration is important for the children’s whole body and also for their brain to function properly.
So, what can we do to help kids to drink water and to like it…?
*73% of an adult’s brain consists of water
> How can we help kids to drink water…?
- Give them the reflex of drinking water at the early stage
Teach them how to drink, especially water. Good habits are best learned at an early age. When they are thirsty, then, offer them water without sugar or syrup. Just plain water!
Ensure there is always a visible bottle of water in the kitchen, on the table, in the fridge… so that it becomes the first choice, easy to drink for everyone and, among others, for your children (or teens).
- Make them take water at school…
- Slip a small bottle of water in their school bag
- Being autonomous, the kid has the opportunity to drink throughout the day
- Don't forget to make them drink a big glass of water every morning, before leaving for school.
- When they are back from school, give them a big glass of water with their snack.
- Top tips to make them want to drink water
- If they do not really like still water, offer them alternately sparkling: bubbles are magical to them!
- To enjoy different tastes, you can also slip a small of lemon (take off the skin), to slightly flavor the water.
One final advice… Set the example: If everybody drinks water in the family, children will be glad to do the same. They won't even question it! Don't forget to make water the first choice when it comes to daily hydration!