Many parents mistakenly assume that soft drinks, energy drinks and other aerated or carbonated beverages are suitable alternatives to water

ANDREW JOHN

Hydration, i.e. drinking enough fluids, is critical for the body — cells, tissues and organs — to function properly. It helps to regulate body temperature, maintain energy levels, and improve focus and concentration. Adequate hydration also supports digestion, softening and moving food through the digestive system, absorbing nutrients and eliminating waste. Water is a major component of the mucus layer that protects the stomach lining from digestive acids.

For growing children, adequate hydration is especially important as they are physically active through much of the day, whether at school, playing outdoors, participating in sports and other activities. The need for adequate hydration becomes even more important during strenuous physical activity and in hot weather, when children lose significant amounts of fluid through sweating. Excessive sweating without adequate fluid replacement leads to heat exhaustion, causing the body temperature to rise and resulting in weakness, dizziness and fatigue.

“Common signs of dehydration in children include excessive thirst, dry mouth and lips, infrequent urination, dark yellow urine, fatigue, lethargy, dizziness and lightheadedness. If a child shows signs of heat exhaustion, move her to a cooler place, remove excess clothing and use cool, wet clothes or cold packs to lower body temperature while giving her fluids. If the body is unable to cool itself, heat exhaustion can progress to heat stroke, a medical emergency that requires immediate attention,” says Dr. Saurabh Khanna, lead consultant, pediatrics and neonatology at CK Birla Hospital, Gurugram.

But remaining hydrated is not simply about drinking any beverage. Per Dr. Khanna, many parents may mistakenly assume that soft drinks, energy drinks and other aerated or carbonated beverages are suitable alternatives to water.  “While these drinks do provide some fluid, their high sugar and caffeine content makes them poor choices for routine hydration. Sugary drinks also add unnecessary calories, while caffeine has a mild diuretic effect and leads to dehydration,” adds Dr. Khanna.

Here are simple ways to keep children well hydrated:

Water. “Water should be the primary source of hydration. Plain water should be a frequent input of your child’s fluid intake. Keep water available in different containers and places at home and encourage children to drink water regularly, not just when they’re thirsty,” advises Dr. Khanna.

The amount of fluid a child needs varies with age, activity level, and weather. According to the American Academy of Pediatrics (AAP), children aged one to three years need about four cups of fluids per day, including water and milk, while children aged four to eight years need around five cups. Older children generally need more. These are general guidelines, and children may need additional fluids during physical activity, in hot and humid weather.

Infused water. Infusing water with fruits, vegetables, herbs such as berries, lemon, cucumber, mint can make it more appealing to children. Fruits and vegetables also provide vitamins, minerals and other beneficial nutrients. You can easily prepare infused water at home. In Kerala, for example, jeera water is traditionally consumed as a hydrating fluid which also aids digestion.

Fruits and fruit-based options. Including fresh fruits with high water content, such as watermelon and cucumber, improves a child’s overall fluid intake while providing important nutrients. You can also freeze pieces of fruit into ice cubes for a refreshing addition to water. Homemade fruit popsicles are another option, particularly in hot weather.

Avoid giving children packaged fruit juices. Also note that whole fruit is preferable to fruit juice, as it provides fibre and is generally lower in concentrated sugars.