Our body, water accounts for 60-70%, proves that water is essential to human health, lack of water affects the living activities of the body, all reactions, processes. Metabolism in the body needs water, water also helps to eliminate harmful substances from the body through urine, sweat. Particularly for children, water is even more important, when lack of water can lead to circulatory failure, even death if severe dehydration in cases of acute diarrhea. Dehydration is also a cause of constipation in children, a very common disease.
Every season, the body needs water, but in the summer, the water need increases due to the loss of sweat, so that the body can regulate and prevent heat.
So how much water should children drink a day?
For babies under 6 months: if they are exclusively breastfed or eat formula formula exactly according to the ratio instructions on the milk box, they do not need to give the baby water, however if the baby sweats a lot when rickets Or, if you have constipation, you can give your child 100-200ml / day.
For children 6 – 12 months: the water requirement is 100ml / kg / day (including milk). For example, a child weighing 8kg needs 800ml of water, if a child can drink 600ml of milk, 200ml / day should be added in the form of boiled water to cool fresh juice, boiled vegetable juice …
Children> 1 year old: Children 10 kg need 1 liter of water a day (including milk) children> 10 kg per kg add 50ml, can estimate the daily amount of water for children as follows:
The amount of drinking water (ml) = 1000 ml + n x 50 (n = the child’s number of kilograms – 10)
For example, a child weighing 13 kg needs: 1000 ml + (3 x 50ml) = 1150 ml, if a child can drink 500ml of milk, the amount of water to be added is: 1150 – 500 = 650 ml
Generally children from 10 years old and older the amount of water to drink by adults: 2 – 2.5 liters / day
How to drink water is beneficial for health?
Water leaves the stomach for five minutes, so it is recommended to drink water only ten minutes before eating or one hour after eating, not immediately after or while eating, as drinking while eating will dilute and quickly bring gastric juice down the intestines, making it difficult for digestion. Moreover, while drinking and eating, we will swallow the dish that has not been well chewed, which is not good for digestion and absorption.
Drinking water should be divided into several times a day, not one time too much. Even when you are thirsty, you should not drink too much at a time, it is best to drink slowly sip to give water time to penetrate the intestinal wall into the blood vessels and satisfy the thirsty needs of a dehydrated body.
Which types of water are good for your child’s health?
Drinking water can be boiled tap water, filtered water, mineral water, bottled purified water, milk, fruit juice, vegetable juice, soup .. can be used every day.
The healthiest drinks are:
Fresh fruit juices: orange, tangerine, mulberry, cucumber, apple juice … should not add sugar when drinking. This juice both provides water and provides vitamins and minerals to the body. This type of water dissolves fatigue, enhances brain function and strengthens blood vessels, helps good blood circulation in the human body.
Juices made from vegetables such as: jicama, zucchini, and juices are also very good for the body, especially for children with TC-BP not afraid of gaining weight, but also having a cooling effect especially in hot summer days.
Unsweetened soy milk: is also a drink and nutritious food that provides both water, calcium and other nutrients.
Boiled vegetable juice: is also good for the body because it provides vitamins and minerals.
The best drinking water for humans is clean natural water found in vegetables, melted ice or artificial clean water.
To ensure our health, we should boil clean water to cool and drink daily. If we drink bottled water, we must choose reputable brands in the market.
What types of drinking water should be limited and not recommended in children:
Mineral water: is drinking water containing minerals such as sodium, potassium, calcium, magnesium … Mineral water contains more minerals, so it must be used at the right time, to the right audience, not to be used indiscriminately. Young children are not allowed to use mineral water containing high mineral content to make milk because their weak functional functions cannot remove excess minerals from the body, because the excess minerals will accumulate in the body. and disturbance of heart rate, hypertension, edema …
Soft drinks: should not drink because it can cause overweight, obesity, or anorexia in children few provide empty calories.
Industrial fruit juices: high in sugar, low in minerals and vitamins, is bad for health, drinking a lot leading to overweight – obesity.
Coffee, energy drinks: not for children to drink.