Water: what to drink, in what volumes and how much fluid does a child need?
Many people know that drinking water is good and necessary for health. But not everyone observes the drinking regime, sometimes simply because they don’t know how much and what kind of water you need to drink!
Briefly about water: the body is 70 – 80% water, therefore, in case of lack of water, human performance and activity are reduced. Water carries nutrients and oxygen throughout the body. Water also removes toxins, that is, the more we drink, the more harmful substances we remove from the body (with sweat and urine). Moreover, water helps to lose weight, because it triggers metabolic processes in the body.
Thanks to water, the skin looks young and healthy, the hair shines, and the nails are stronger.
The liquid improves the functioning of the kidneys and digestive processes, helps to cope with dyspepsia, gastritis, ulcers, constipation. Water lowers blood pressure, dilutes blood and “drives away” excess uric acid, cholesterol and glucose.
Water relieves pain in the joints, as it prevents the wear of cartilage. The fluid fights headaches – if tormented by pain, this is one of the indicators of dehydration.
How to drink water?
Daily rate: 30 ml per kilogram of weight, in other words, at 60 kg – 1 liter of 800 milliliters. If you are not used to drinking such an amount of water, do not pour it by force – increase the rate gradually. Usually, addiction comes after a couple of weeks.
An excellent solution – to start your day with a glass of water on an empty stomach – this will start the necessary metabolic processes, awakening it. In addition, it is worth drinking a little water half an hour before a meal so that there is no water in the stomach during meals.
It is best to drink raw (non-carbonated) water – it does not have calories, salts, sugar and elements that can harm the body. Natural unboiled water is called “living” because it has a unique structure of the arrangement of water molecules, which promotes cell regeneration and prevents the formation of free radicals.
Why is boiled water not very useful? Because when boiling, its structure changes and beneficial salts for the most part precipitate.
If you go for a walk, it is better to drink some water at home – it is not recommended to drink while walking, as this will speed up the sweating process and, as a result, lead to dehydration.
In addition, the water should not be cold and it is not recommended to drink it in one gulp – drink in small sips.
Do not forget that water leaches from the body not only harmful substances, but also beneficial microelements. Therefore, it is necessary to add healthy vegetables and fruits, nuts and other foods rich in vitamins to the diet.
Separately, it is worth discussing how much water a child should drink.
The most important thing to know: the child drinks as desired. It is worth offering water from the moment of feeding, babies should not give water.
The need for fluid in children is different – it depends on age and weight: a 1-year-old child needs about 120 ml per kg per day, at 7 years old – about 100 ml, and at 14 years old – 50 ml per kg. You can drink not only water, but any liquid: water, tea, fruit drinks, compote, soups.
Water demand may increase under these conditions:
– in hot weather;
– with profuse sweating;
– when eating salty foods;
– with dehydration (vomiting, diarrhea);
– with cough and fever.
If the child seems healthy, but at the same time drinks a lot of fluids – you need to think about why. It should be alerted if, when refusing water, the following appears:
– deterioration in general condition;
– rise in body temperature;
– increased dry skin;
– weight loss;
– development of dehydration;
– polydipsia: pathological thirst when the volume of fluid reaches liters. It can be a sign of diseases such as diabetes, diabetes insipidus, or kidney disease. Polydipsia can also be psychogenic, but this is rather the exception.
If you are not sure about your child’s health, take simple tests:
– blood for glucose;
– general urine analysis.
And be sure to consult a doctor.