Keep cool at school

Whether your kids are in kindy or older, a lesson in Hydration 101 will keep them healthy all day long

Handy thirst quenchers to hydrate your little ones.

Waiting for your child to tell you they’re thirsty? You might be waiting a while. Aside from being too preoccupied with playtime or homework, that’s because their bodies haven’t fully developed their thirst mechanism.

So by the time they actually reach for a drink, there’s a good chance they’re dehydrated.

This can spell bad news for their growing bodies, since water contributes to a host of functions, including digestion, flushing out waste and regulating body temperature.

Studies have even linked dehydration to poor cognitive function.

On the flipside, kids who drink more water have been shown to perform better in the classroom, thanks to improved fine motor skills, visual attention and short-term memory.

So how much H20 should your youngsters be downing?

Paediatric gut health dietitian from Smartbite Nutrition Karina Savage says there’s no one rule for all. “How much fluid a child needs depends on many factors, including their age, weight and how hot and humid it is,” says Karina. For a guide, she recommends children one to three years old drink four cups of water, four to eight years five cups, nine to 13 years six cups and 14 to 18 years seven cups a day.

BE PREPARED

Of course, it’s easier to stay on top of your children’s water intake when you’re around, but what about when they’re at school?

“Always pack a water bottle, and involve them when buying a new, fun bottle,” says Karina. “If they don’t have their bottle close by, encourage them to use bubblers”.

What you fill their lunchboxes with matters, too. “Food contributes around 20 per cent of our daily fluid intake,” Karina explains. “Offer fruits with high water content, such as watermelon, strawberries, rockmelon and oranges, and hydrating vegies such as cucumber, lettuce, red capsicum and celery.”

STAY VIGILANT AT HOME

When your little one is done and dusted for the day, check if they’ve been hitting the H20 by assessing their urine.

“An easy way to tell is to check the colour of their wee,” explains Karina. “A pale yellow colour indicates they are hydrated, whereas a yellow-orange colour indicates they are dehydrated and need to drink more.”

Keep your kids on the healthy

end of the spectrum by enforcing good habits. “Offer tap water at every meal, remembering some prefer to drink water at room temperature and others will drink more when it’s cold,” says Karina.

Turning up the flavour will entice the fussiest kids, too. “Add a small amount of 100 per cent fruit juice into their drink, or make infused water by adding fruit and herbs, such as lemon, mint and strawberry,” she adds.

On hot days, get creative with smoothies, frozen fruit sorbets, and ice-blocks made with pureed fruit and juice or yoghurt.