The Hydration Conundrum

With the summer upon us, the weather is getting hotter day by day. General day to day activities also lead to increased sweating in this scorching heat. As we all know that our body is made up of 60% water, and as the temperature increases, we need more water as we lose more. The need to ensure proper hydration increases as water is needed for the proper functioning of the body.

The Paramount Element – Water
Water is needed for every bodily function from maintaining the temperature to digesting food and regulating bowel movements. Inadequate water intake will lead to lack of energy, change in mood, GI issues like constipation and imbalance of minerals. These issues can present as dizziness, severe headaches, increased fatigue, weak pulse, and lack of concentration and motivation.

Easy ways to check the hydration status
Children usually cannot explain the feeling of being dehydrated and hence as parents and caretakers, it is our responsibility that they are encouraged to maintain their hydration levels. One of the easiest ways to check the hydration status is looking at the colour of the urine. The lighter the colour means the child is adequately hydrated. However, if the colour is dark, it probably points towards dehydration.

When it is hot outside, make sure your child keeps sipping water especially if doing any physical activity. The Food and Nutrition Board recommends that we consume water based on gender and age. The amount of water that any child will need also depends on the kind of physical activity. For instance, an adolescent boy (Ages 11-18) should consume 3.3-4.5 L of water each day while an adolescent girl should consume 3.0-3.7 L of water each day.

Easy ways to maintain the hydration – Besides just drinking plain water

1. Carry a water bottle when travelling and give it to your child in between activities. Additionally, be a role model for them and keep sipping fluids too.
2. Make them eat fruits and vegetables that are rich in water (75-96%), which include All varieties of melons, apple, orange, sweet lime, cucumber, spinach, celery, lettuce, tomatoes. These will not only help in hydration but also provide them with micronutrients and antioxidants.
3. In order to replenish the electrolytes, you can also offer liquids like fresh lime juice (nimbu paani), buttermilk (chaas) or coconut water.
4. Drinking plain water can sometimes get boring. Make it fun by preparing infused water by adding flavours like slices of lime, orange, cucumber, or herbs like mint. You can also add sabja seeds in the water to sip throughout the day.
5. In severe cases of dehydration, utilisation of ORS, or glucose water is imperative. However, the aim is to make sure that we do not reach that point by following the tips given above.
6. Caution: While drinking fruit juices, make sure that it does not have a lot of added sugar and drink in limited quantities.

Be in charge of your child’s good health by ensuring adequate hydration in this hot weather!

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