112 LONGISLANDPRESS.COM • DECEMBER 2021
2022
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Partner Content KIDS’ NUTRITION SPECIALIST GEETU MAKIN CDM, CFPP AND KNS
The Significance of Fluid Intake for Children
Hydration for children is an important topic. Adequate
hydration is paramount to enable both the body and
mind to function at full capacity. Children are less
tolerant of heat, which leaves them vulnerable to
dehydration in hot weather and when exercising –
especially when they are not drinking enough fluids.
HEALTHY TIPS FOR FLUID INTAKE
Encourage children to drink liquids. Children may not
remember to drink water or other fluids themselves so
it is crucial for adults to encourage a continuous flow.
Always having a special refillable spill-roof bottle
on hand is a great way to urge children to drink.
Providing drinks (preferably water or sugar-free
beverages) at both meals and break times will also
remind children that they need to hydrate. Foods high
in water content such as apples, celery, strawberries,
melons, broccoli, tomatoes, and iceberg lettuce also
help hydrate and are tasty too.
IDEAL FLUID OPTIONS FOR CHILDREN
We all know that water is the best and most healthy
option. It should be considered as the primary source
of hydration. Skim milk, providing a good dose of
important vitamins and minerals – Vitamins A and D
and calcium – runs a close second. Drinking plenty
of water significantly reduces the risks of tooth decay,
weight gain and serious diseases such as type 2
diabetes. Fruit and vegetable juices made from 100%
produce are not only delicious and highly nutritious,
they also help to hydrate. However, limit the amount
of fruit juice since it can be high in calories and sugar
content, potentially contributing to tooth decay and
obesity. Children should be encouraged to limit their
intake of soda and any other sweetened beverages.
Although they provide a high amount of energy, they
offer very few nutrients.
Good hydration is an important message for children.
Teaching them to drink enough water everyday as
a life skill will help them to live a healthy life as an
adult. Make sure that as parents and caregivers that
you drink plenty of water when with children. Never
forget that they are looking up to you.
Adequate Intake of Total Water Chart by Age
Life Stage (years) Males L/d Females L/d
1-3 5.5 cups 5.5 cups
4-8 7.1 cups 7.1 cups
9-13 10.1 cups 8.8 cups
14-18 13.9 cups 9.7 cups
Nov 11TH - Jan 2ND
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