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Goodness of Water
- Cool summer tips for your children
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Cool summer tips for your children
About 60% of our body is made up of water. Therefore, it is important to ensure that you are drinking enough water as the health benefits of water are many.
In the warm Middle East climate, it’s all the more important to ensure that your active kids stay replenished with adequate intake of water.
How to know if your child is dehydrated?
You will know if your child is drinking enough water simply by checking the color of his urine. If it’s light in color*, it means that he drank enough water. On the contrary, darker urine color* means that he needs to drink more water.
*The color of the urine can be affected by certain foods, vitamin supplements or medical treatments.
Increase your child's fluid intake by:
- Encourage your child to drink a glass of water as soon as they wake up
- Put a bottle of water in their school bag
- Add some pieces of lemon or lime to flavor their water
- Make sure they have a glass of water available at all meals
During the summer:
- Make sure your child is not outdoors during the hottest time of the day
- Make sure they wear a hat when outdoors
- Sprinkle water on their head when they gets too hot.
- And make sure they stays well hydrated throughout the day by offering water regularly
- Are you not drinking enough water? Time to change your habit!
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Are you not drinking enough water? Time to change your habit!
The primary role of water is not only to quench your thirst but water is also a vital nutrient with many important functions for the body such as:
- Regulating body temperature
- Acting as a carrier for essential nutrients and waste removal
- Is a building material in the body
How much water do you need?
An adult* needs to consume at least 8** glasses of water throughout the day. During the summer or when exercising, this quantity should be adequately increased.
*For a healthy sedentary adult living in a temperate climates.
**1 glass = 200 ml for a healthy sedentary adult living in a temperate climate. - Tips for drinking more water
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Tips for drinking more water
- Drink a glass of water as soon as you get up every day.
- Add slices of lemon, lime or orange to your water for a hint of flavor if you do not like to drink plain water.
- Enjoy water breaks at work.
- Take water bottles with you to work or college.
- Drink water before, during and after physical activity.
- Do not wait until you are thirsty to drink water; stay well-hydrated all day long.
- Refresh your life with water
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Refresh your life with water
Water constitutes on average 60% of an adult’s bodyweight. Which makes it an important reasons to stay hydrated in our day to day life. Water acts as a vital nutrient and as a building material for our cells. It also acts as solvent for glucose and amino acids required for biochemical reactions in a body.
Temperature regulator:
Water plays an important role in your health by keeping the overall body temperature within a working range. It acts as a heat buffer, which helps you sweat through your skin, thereby keeping it cool.
Shock absorber:
Water also acts as a shock absorber during running and walking. This function is also important to protect the brain, the spinal cord and the fetus while developing in the womb.
- 8 glasses of water* per day - that’s the mantra!
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8 glasses of water* per day - that’s the mantra!
Yes! It’s that simple. Drinking at least 8 glasses of water* every day is an important habit that you need to adopt to make sure you are well hydrated. Water is essential for life, as even mild dehydration can impair cognition and affect physical performance.
Help your brain function properly!
Your brain** is made up of 73% water. Mild dehydration of 1- 2% of your body weight can alter certain cognitive functions such as attention, concentration, alertness and short-term memory and also lead to tiredness.
*1 glass = 200 ml for a healthy sedentary adult living in a temperate climate.
**Adult brain - How much water you need*
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How much water you need*
Water is essential because it helps regulate body temperature and enables nutrients to reach your cells. In addition to that, water also removes waste, lubricates your joints and protects your organs.
So, how much water should you drink every day?
Children (1 to 10 years of age):
Children usually require varying amounts of water depending on their age and sex. According to the European Food Safety Authority, a child between 2 and 3 years of age will require around 900 ml of water coming from beverages, a child of 4 to 8 years of age will require around 1100 ml of water coming from beverages and children 9 years of age will require around 1.5L and 1.3 L of water coming from beverages for boys and girls respectively.
Adolescents (10 to 13 years of age):
Adolescents between 10 and 13 years of age will require a minimum of 1.5L and 1.3 L of water coming from beverages for boys and girls respectively.
Adults:
Everyone else above the age of 14 years will require a minimum of 1.8L and 1.4 L of water coming from beverages for males and females respectively.
Keep in mind that with more physical activity and in hotter climates, everyone’s requirement for water increases.
*The above information is adapted from the European Food Safety Authority (EFSA) recommendations (2008) and refers to healthy sedentary children, adolescents and adults living in a temperate climate.
When exercising:
During exercising, it is recommended that you drink water before, during and after exercise to ensure proper hydration.
- Is your child getting enough water?
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Is your child getting enough water?
It's very important that you keep track of your child's daily intake of water to make sure that he is properly hydrated throughout the day.
How much water your child needs to drink daily?
Children need to drink 8 glasses of water* a day to stay hydrated. To help your child get properly hydrated, here are some tips that you can incorporate as part of their healthy lifestyle and balanced diet:
- Encourage them to drink a glass of water when they wake up. Even during the night, children lose water.
- Add a bottle of water in their schoolbag or sports bag.
- Place bottles of water in accessible places: on the dining table, in the fridge, on their desk, etc.
*1 glass = 150 ml for a sedentary and healthy child aged 6 to under 14, living in a temperate climate within the framework of a varied and balanced diet and healthy lifestyle.
