Fluids for Kids

Water might seem very ordinary. Yet, apart from oxygen, it is the most important substance that a human being needs for life. Water makes up about 55 - 75 percent of our body’s weight. It has an important role in nearly every major function of the body. Water regulates body temperature, carries nutrients and oxygen to cells and removes waste. It also cushions joints and protects organs and tissues. Without food, a human being can survive for as long as eight weeks, but without water, an individual would die within three days.

Despite the fact that this is common knowledge, drinking enough fluids is often a neglected part of our diet, especially for children. In a recent survey in Hong Kong, only 50 % of people surveyed were drinking the recommended 8 glasses of fluid daily. Maybe this is because, many people assume that they need to drink only when they are thirsty or drink just enough to quench thirst. Whatever the reason, we should pay attention to the benefits of drinking fluids and encourage children to do the same.

Ins and outs

We obtain water from fluids such as water, milk, fruit juice, cordials, soft drinks and soups. Even foods such as rice, bread, noodles, fruit and vegetables have some water in them although not enough to meet our fluid needs.

Each day we lose water through sweat, in the air we breathe out through our lungs, urine and faeces. The amount of water we lose as sweat varies tremendously from person to person, and depends on the environment, activity level and body size. Under normal circumstances we secrete about 500 -600 ml of sweat a day, but this can be as high as 3 to 4 litres during prolonged exercise in very hot conditions!

Fluid needs

Fluid input needs to be equivalent to water output. Good hydration means providing an ongoing supply of fluid to meet your body’s needs. The average adult needs 8 to 12 cups of fluid daily. It is especially important that children maintain water balance. Children often don’t stop to drink when they are busy playing and because of their smaller body size they can dehydrate quickly . The benefits of drinking enough fluids are that it prevents dehydration, maintains regular bowel habits and keeps skin and hair looking healthy.

The amount of fluid a child needs depends on their age, weight and activity. Looking at the table below which outlines the fluid needs of young children . As an example, a 16 kilogram child would require (125 ml X 16 Kg = 2000 ml) 2000 ml of water which is equivalent to 8 glasses of fluids per day. This is a lot to drink each day. Many children balk at drinking plain water so offering a variety of fluids, such as milk, juice, soft drinks and even soups will help them achieve their daily fluid intake with greater ease and enjoyment.

WATER NEEDS OF INFANTS AND CHILDREN

AMOUNT OF WATER	AGE Milliliters / Kg body weight/ DAY
1 week	80 - 100
2 weeks	125 - 150
3 months	140 - 160
6 months	130 - 155
9 months	125 - 145
1 year	120 - 135
2 years and above	115 - 125

Hot and humid weather means more fluids

Fluid requirements will be even higher if your child spends a lot of time outside in a hot climate, is involved in regular exercise or lives and sleeps in an air conditioned environment.

The body’s need for fluids increases in hot and humid weather conditions such as Malaysia as the body perspires more, increasing water loss. Cool fluids are absorbed more quickly than warm fluids and also help cool your overheated body too.

If children have increased water losses, such as through exercise, they need to increase their intake of fluids. Taking too much fluid is not an issue because the body adjusts by increasing water losses.

Is your child drinking enough ?

Remembering to drink, and drinking enough each day, are important to staying well hydrated. Encourage your child to drink small amounts of fluids often. You can always check if your child is well hydrated by checking the colour of his/her urine. If it is clear and voluminous they are well hydrated. If the urine is dark and concentrated and has an offensive odour they are probably dehydrated.

When is the best time to drink?

The best time to drink is before you feel thirsty. Fluids can be drunk at any time: before, after or with meals and snacks. Digestive enzymes work just as well with or without water. Avoiding fluids increases your risk of dehydration and sometimes makes dry food more difficult to swallow. Most children find it easier to drink small amounts of fluid at frequent intervals compared to drinking a lot at one time.

Fluids – What’s best for my child?

The choice of fluid depends on the age of your child. A very young baby drinks breast or formula milk and this may be all the fluid that is required at this age as milk is almost 90 percent water. If you feel that your infant needs more fluids, check with your doctor.

As your child grows, you can introduce a variety of beverages to the daily diet. Soup, fruit juice, soft drinks and cordials provide essential fluids and add colour, flavour and variety to the diet. Many fruit juices and syrups are an excellent source of vitamin C and dairy-based drinks are rich in calcium, riboflavin and protein.

Some parents are concerned about the sugar content of fruit juices, soft drinks and flavoured milks but there is no reason to be. Sugar adds to the enjoyment and appeal of many drinks. Imagine lime juice without the sugar ! Research has shown that sugar does not cause obesity or hyperactivity . In fact, as a carbohydrate, sugar in beverages drunk after activity helps replace stored carbohydrate in muscles, reviving children faster.

The fat content of foods is of greater concern to children’s health, due to the links of fat with overweight and heart disease. When offering milk based drinks to children over five years of age, try to choose a low-fat variety.

Beverage safety

Drinking clean and safe beverages is important, as many diseases are water-borne. When you are unsure about the quality of water, boil, strain and cool before drinking it. Alternatively, bottled water and canned drinks provide a safe and convenient source of clean fluids at all times, even when you travel.

Encouraging your child to drink more

Set an example for your children to follow and drink plenty of fluids throughout the day. Encourage your child to drink enough. Have fun flasks or cups for children so they think that drinking fluids is a fun habit too. Make sure that there are plenty of cold drinks in the refrigerator that children can help themselves to. A water dispenser that children can operate themselves is also a good way to encourage children to drink water. If your child is playing sport, make sure that he/she has a regular supply of drinks.

Beverage Ideas for Kids

Water - soda water, mineral water, spring water, plain water
Fruit juice - plain or with soda water to add fizz.
Fruit smoothies - milk blended with fruit or fruit juice and ice cubes
Frozen fruit juice blocks - can be sucked or added to water. Kids can have fun
making ice-blocks themselves
Mixed fresh juices - try unusual combinations such as mango and pineapple
Milk shakes - milk blended with a scoop of ice cream
Milk with added flavourings
Lassi - yoghurt, milk and sugar for an Indian-style refreshment
Soft drinks - always a favourite with kids ice-cold from the refrigerator
Blackcurrant fizz - blackcurrant syrup with soda, or mineral water
Cordials & syrups - made with water or soda water