What and how much should children drink


Headache, impaired concentration, fatigue and tiredness can all be symptoms of dehydration in children and adolescents. What and how much should children and young people actually drink?


School children need 1-1 ½ liters of fluid a day. But the need depends a lot of activity.


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The only beverage that children really need is clean drinking water. Cold water is the best children and adults can quench your thirst with, and it is crucial for one's well-being to get enough to drink. The child may be offered water from the cold tap of a cup when it begins on spoon. Before the 6-months of age will be only small quantities of water to teach the child to drink from a cup. Later given water to drink during the day and then some meals. The child has a very fine regulation of hunger and thirst that must be trusted.

The water must be from the cold tap, because there is a greater risk that the water from the hot tap contains undesirable substances. Make sure that children stay well hydrated, especially during the warmer seasons. Water is essential and dehydration is one main reason for children’s fatality rates.

It is best that you offer water, but if you want to serve other beverages for variety, make sure they are not soda or fizzy drinks, caffeine containing drinks, sweetened drinks and go for unsweetened real fruit juices. It is ok to serve them caffeine-free herbal teas too. Please note that some drinks marketed for kids actually contain caffeine, so make sure to check the labels first.

Juice and juice

Dilute juice and juice can also be given in a cup for the child. But both the young children in the transition period and later the older children, it is important to note that they only need a little juice and juice. Beverage will otherwise take the place of the actual food, and the child will quickly too much sugar.

Juice, juice and other sweet drinks the bottle is not recommended because of the risk of tooth decay.


Most of us don’t know that excessive salt intake makes it harder for us to stay in calcium balance, as it can lead the calcium to be passed through the kidneys into the urine. This is why salt intake should be minimized. It is advisable not to get children used to over salted foods. If you do not have access to fresh fish, iodized salt makes a better option because of its iodine content. Yet, even then salt has to be minimized.

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Just bear in mind that because children are unaware of the many health benefits and threats, it is harder to stop them from making bad choices once they get in the habit. This is exactly why, it is better to minimize the intake of those foods. Another point worth considering, is that some foods, such as sweetened jellies and jams which we tend to give as snacks, can satisfy kids hunger temporarily but ruin their appetites for the healthier main meals. Therefore, try to keep snacks as healthy as possible and leave occasional treats to just occasional times.

Sample Healthy Meals for Kids

These suggested simple healthy meals are to give you an idea, but use them as guidelines and fill in other similar options as suits your family needs, food preparations and available foods at your local area.

Read also articles about healthy foods.