Hydration 101: 6 Hacks to Keep Your Child Energized

As parents, we all have witnessed our little ones evolve from cautious crawlers to fast and curious ones. Racing across rooms, they stumble into the joy of physical activity and become unstoppable little explorers in no time. From the moment they find their balance they spend most of their time in doing a lot of physical activities which are essential for their growth and development. However, as they play, they tend to spend significant energy. As they play, their bodies lose water through sweat during continuous play or intense activities, and it could lead to dehydration. Therefore, it is crucial to ensure that your little one stays hydrated, so they can stay energized and healthy.

Why children need to stay hydrated?

Did you know approximately 60% of human body is made up of water. It is even higher, up to 75% in infants. Hydration is very crucial for maintaining overall health and wellbeing of your little one. Proper hydration helps in regulating body temperature and aids in digestion. It also helps in detoxification of the body by flushing out toxins through bodily waste. Water plays a pivotal role in transporting nutrients and oxygen to cells, keeping your child energized for the day. Research suggests that children who are well hydrated showed improved cognition.

Hydration is necessary for growth and development and for maintaining overall body functioning and preventing dehydration-related issues. Since children spend most of their time in active play, keeping your little one hydrated is not only essential but also necessary.

How much water should your child drink in a day?

To keep your little one stay well hydrated, it is important to understand various factors that affect the daily water intake of a child. Physical activity, weather, weight and age determine how much water a child requires in a day. According to American Academy of Paediatrics, the recommended water intake is as follows:

1–3 years: 1-4 cups/day

Children of this age group are mostly breast fed and they consume water in very small amounts. As they grow older their water intake increases.

4-8 years: 5+ cups/day

During this age, children are very active. If they are involved in constant physical activity and the weather is hot their water intake increases than usual.

Amidst the whirlwind of daily activities, from school and play to meals and bedtime, making sure your child drinks enough water becomes a struggle. Despite our best efforts, ensuring your little on is adequately hydrated is one of the most challenging tasks for parents. Here are some simple hacks to help you keep your child hydrated for a day full of energy.

1. Hydrate as I do:

To encourage your little one to develop good habits, like drinking water, you will have to lead by example. Children learn by watching those around them and when they see you regularly drinking water, they’re more likely to follow suit. So when you drink water, do it in front of your toddler, you demonstrate that it’s a normal and healthy part of daily life. When they see you making it a priority, they will also emulate the habit.

You can also make it a habit to carry water bottle wherever you go. Children will also learn to carry their own bottle around them to keep them hydrated whenever they want. This immediate accessibility to water ensures and reminds them to drink water frequently avoiding dehydration in children.

2. Water race:

Turn regular drinking water activity into a fun filled exciting game. Fill two cups of water, keep one for yourself and hand over one to your little one. See who finishes first, with every gulp, they’re not just competing—they’re learning how important it is to stay hydrated, all while having fun.

While the focus is on hydration in children, be sure to check that they do so at a comfortable pace while taking necessary breaks.

3. Colourful cups and water bottles:

Let your little one choose a colourful cup or a water bottle which features their favourite cartoon character. Pair it with a straw of their favourite colour to make drinking water more fun. By letting your child to pick out these items, you can make the experience more enjoyable. You could also set a rule that the cup and straw are reserved exclusively for water.

4. Serve them infused water:

Children are naturally drawn to bright and vibrant things. One way to keep them satiated is to serve them water infused with refreshing fruits. Fruits like oranges, cucumbers and mint can be used to create infused water. It is not only visually appealing, but also flavourful and packed with natural flavours, vitamins, and antioxidants. Natural sweetness from the fruits and vibrant colours makes it more refreshing drink for children. Also, it is a great way to encourage your little one to drink more water throughout the day.

5. Hydrate the delicious way:

One delicious way to rehydrate is to eat hydrating fruits to boost your water intake. Certain fruits like oranges, muskmelon, watermelon, strawberries, and cucumbers are high in water content, making them excellent choices for staying hydrated. These not only help to quench your little one’s thirst, but are also rich in essential vitamins and nutrients, making them a refreshing and healthy snack, especially in hot weather. Fruits like bananas and oranges are packed with natural electrolytes like potassium and magnesium, which helps in maintaining fluid balance in the body.

Along with their health benefits, these fruits are low in calories, and a snack that also provides dietary fibre, aiding digestion and keeping your child full for longer periods of time. So the next time your little one urges for a cold drink, serve them a small platter of refreshing fruits cut in fun shapes and sizes to keep them hydrated.

6. Sip with Riddles and Rhymes:

Games are a fun way to spark your child’s interest in anything. One way to keep them hydrated after an energized play session is to play the game “Sip with Riddles and Rhymes.” It is a game where you can combine hydration with play and interaction, making it both fun and engaging.

Grab a glass of water for your little one and yourself. Set a timer and when the timer starts, everyone takes a sip of water, and then you can as a riddle or introduce a conversation topic. Let your child answer the question in a word or let them sing a rhyme related to the word till the timer goes off again, signalling another round of drinking and a new riddle. The game continues in cycles until drinks are finished or a set number of rounds are completed. This game is a light-hearted way to stay hydrated while fostering meaningful, knowledgeable and fun conversations with your little one.

Children are a burst of energy, constantly moving, exploring, and lighting up the world around them. To keep their energy up and boosted all the time, it is important to teach them the significance of drinking water and how it helps maintain their overall wellbeing. Teaching your little one to build healthy hydration habits could be a game changer for you as well when you end up hydrating yourself adequately along with your child. Embracing a shared goal of hydration not only boosts your health but also cultivates a deeper connection with your child, turning every sip into a moment of togetherness and well-being.