Water and physical health

• Our bodies need water, which is also the best drink for thirst and to help stay hydrated.
• In our world of abundant food supplies, a lot of children choose soft drinks over water. Drinking too many soft drinks can lead to both dental cavities and obesity. By drinking tap water we can prevent both of these.
• Fresh tap water is always available for free, so access to it is very simple and doesn't cost anything.
• Some children nowadays have very sedentary lifestyles, which can lead to rising obesity levels. This is another reason why it is important to drink water which is calorie-free. 

Water is working wonders in the body. Did you know:

• Water is the primary building block of cells.
• It acts as an insulator, regulating internal body temperature. This is partly because water has a high specific heat, plus the body uses perspiration and respiration to regulate temperature.
• Water is needed to metabolise proteins and carbohydrates used as food. It is the primary component of saliva, used to digest carbohydrates and aid in swallowing food.
• The compound lubricates joints.
• Water insulates the brain, spinal cord, organs, and fetus. It acts as a shock absorber.
• Water is used to flush waste and toxins from the body via urine.
• Water is the principal solvent in the body. It dissolves minerals, soluble vitamins, and certain nutrients.
• Water carries oxygen and nutrients to cells. (1)
• Read the whole article about the importance of water in our body here. 

How much water should children drink?

The daily amount of water that a child needs depends on factors such as age, weight and sex.

Kids Total Daily Beverage and Drinking Water Requirements (2)

(includes water from all sources: drinking water, other beverages, and food.)

You can find out more about drinking water requirements on this webpage. 

How do we see know if a child is dehydrated?

Children are at a greater risk of dehydration than adults. This is because, in relation to their size, children have a larger proportion of their skin available to lose sweat and be exposed to heat. Additionally, children don’t always recognise that they’re thirsty, and if they’re not encouraged and reminded, they may forget to drink (6).

The common symptoms of dehydration are:

• headaches,
• poor concentration,
• thirst,
• cracked lips,
• dry mouth,
• constipation,
• lethargy,
• dark urine. (6)