Staying hydrated is essential in life. It has a major impact on our mental and physical health. Children in particular should drink plenty of water because they are still growing and their bodies contain proportionately more water than adults. However, recent studies show that many children do not drink the amount of water recommended by the Deutschen Gesellschaft für Ernährung e. V. Nearly 50 percent of girls between the ages of 6 and 11 drink too little‼️
In this article, you will learn why it is important to drink enough water, how much water your children should drink each day, and how you can help them drink more.
Why is it important to drink water?
We are made up of about 75 percent water. In order for our bodies to function properly, it is important that we maintain a healthy water balance. If we drink too little, the lack of fluid quickly becomes noticeable. Tiredness, headaches and loss of concentration are just three signs of dehydration. The same applies to children. They also need to drink enough water on a regular basis for their health and well-being. Since the amount of water in children's bodies is higher than in adults, they need to drink proportionately more. Dr. Batmanghelidj - a medical doctor and alternative practitioner - explains in his book "YOU'RE NOT SICK, YOU'RE THIRSTY" that children are constantly and naturally dehydrated due to their growth. Because of the process of cell division and cell enlargement, the body constantly needs water (For those who are interested, I have included the link to the book below 🔽).
Accordingly, adequate hydration throughout the day contributes to your children's overall well-being. Studies also show that children who drink plenty of water tend to do better in school because they feel more alert and focused. Despite this, many children drink too little. According to the Robert Koch Institute's recent EsKiMo II nutrition study, 49 percent of 6 to 11 year old girls and 33 percent of 6 to 11 year old boys do not drink the recommended amount. Among 12 to 17 year olds, 20 percent of girls and 17 percent of boys fail to meet the recommendation.
How much should my children drink?
The optimal amount to drink depends not only on age, but also on gender, body type, activity level, and weather. For example, your children will need to drink more when exercising or on hot days. The following chart is a guideline for the minimum amount of fluids your children should drink each day (not including water from the food).
In addition to the amount of water intake, make sure your children drink throughout the day. There is no point in not drinking in the morning and making up for it in the evening, as our bodies can only absorb and store a limited amount of water. It is best to provide the water to your children at regular intervals, even before thirst sets in. Thirst is the body's signal to drink. But by that time, the body is already in the stage of dehydration.
How do I get my children to drink more water?
Dietary habits are usually formed in childhood and continue into adulthood. The importance of teaching children the benefits of drinking water and making drinking a part of everyday life is even more important. From my own experience, I know that it is not always easy to maintain the optimal amount of fluid in our daily lives. Even for us adults. That's why I'd like to give you some tips on how to get your children to drink more water:
Set a good example: Children often model their behavior after adults. That's why it's important for you to drink water regularly and make it a part of your daily routine.
Teach your children about the benefits of drinking water: If your children learn the benefits at a young age, they will be more likely to take care of hydration in the future. For an ideal start in childhood, I developed the coloring book "Tom Tropfen & friends - The joy of drinking water". It encourages creativity, but also teaches your children about the benefits of drinking water on 20 exciting pages. You can find the link to the Coloring Book below. 🔽
Make it a habit: Encourage your children to drink water at specific times. For example, after getting up or before eating. For both adults and children, routines make everyday life easier as we do certain things automatically. The best example is brushing our teeth. We learn it at a young age and stick to it throughout our lives. However, establishing a routine requires discipline, persistence, and a system. That's because routines take about 60 to 90 days to develop. To support this, you can reward your children with a sticker for each cup of water they drink. Or you can use a Drinking Planner to help you do this in a fun and easy way.
In summary, adequate hydration throughout the day is essential for a child's mental and physical health. The optimal amount to drink depends on several factors, including age, gender, weight, activity level and weather. If you follow the tips above and help your children understand the benefits of drinking water, they will be more likely to reach the recommended daily intake and will develop a routine.
Best regards
Timo Bausch
Certified Water Sommelier
"YOU´RE NOT SICK, YOU´RE THIRSTY!", Dr. med. F. Batmanghelidj: Book link.
"COLORING BOOK FOR KIDS: Tom Tropfen & friends - The joy of drinking water", Timo Bausch: Book link.
"DRINKING PLANNER FOR KIDS: Tom Tropfen & friends - The joy of drinking water", Timo Bausch: Coming soon.
EsKiMo II study: Book link.
About Timo Bausch
My fascination with mineral waters began in 2016 during my training as a Water Sommelier. Since then, I have been exploring the characteristics and diversity of water. In addition to pairing water with food, wine, coffee and other beverages, I offer the creation of water menus for restaurants and hotels. Furthermore, it is also important to me to draw attention to the importance of drinking water.