By: Michèle Delfino, Physiotherapist 

Hydration and our kids

Now that the weather is finally getting warmer, it’s essential for parents to understand just how to keep their little ones hydrated. Did you know our bodies are made up of approximately 70 percent water? Not only does water help to regulate body temperature, keep our brain functioning optimally and make our muscles work better, it’s also essential for digesting food and excreting waste.  Since our bodies lose water throughout the day when we sweat, breathe and urinate, it’s important to replace the water we have lost to prevent dehydration.

How do I know if my child is dehydrated?

💩Constipation: without proper hydration, kids may have troubles voiding stools (which should be soft). Although there are many other causes of constipation, hydration is a great place to start. Constipation is an area that physiotherapists can help with! Take a look at our physiotherapist Michelle Warren’s blog post Chronic Constipation in Children: A Crappy Problem & How to Fix It

🧠Headaches

🌀Poor concentration

💧Thirst

🌵Dry mouth

👄Cracked lips

😴Lethargy

🚽Dark urine

💪Poor performance (mental and/or physical)

How much water does my child need?

The rule of thumb is to take your child’s weight in pounds and divide it by two. This gives you the number of ounces they should be getting throughout the day. 

For example: 30 lbs➗2 = 15 Oz // 40 lbs➗2 = 20 Oz // 50 lbs➗2 = 25 Oz  

Although fluids such as milk, juice, sweetened drinks and fruits/veggies can contribute to your child’s fluid intake, it is recommended that they primarily drink water to replenish the water they have lost. For kids who are picky when it comes to getting enough water, take a look at the suggestions below. Examples for fruits and veggies that help hydrate include tomatoes, zucchinis, cucumber, watermelon, pineapple, blueberries, melon and celery to name a few. 

Tips to help your kid get enough water: 

• Pack a water bottle for school and when you go out. Try a frozen water bottle in summer.
• Encourage your child to drink water before, during and after physical activity. 
• Always offer water with meals and snacks.
• Encourage your child to drink water, even if they don’t like it!
• For picky water drinkers try adding slices of fruits such as lemon or orange to water. This adds variety and flavor. Let your kids choose their own drink bottle to create a sense of autonomy. 
• Be a role model! Make a point of drinking water with your kids.
• Experiment with temperature; try having a jug of water in the fridge, adding ice cubes, or even warm water in winter.