Tips to Keep Kids Hydrated

I talk to parents & educators alot about hydrating children-especially on these high heat days that we will be experiencing for the rest of this week. Most of us initially think "water" when we hear the word 'hydration' but its really more than just drinking water. Proper hydration replaces the salts and electrolytes lost during heat, sweating or exertion.

Electrolytes are substances that carry electrical charges such as sodium, potassium, or chloride. They are needed to balance the flow of water molecules across cell membranes, as well as other functions of kidneys, brain, muscles & heart. It can cause poor performances & loss of body weight. Just a 2% drop in weight due to sweating & other forms of water loss, can lead to a 20 per cent drop in the functional capacity of muscles & brain. Hydration must be an ongoing process and not used just as an intervention when signs and symptoms are present. By the time symptoms are present, dehydration has already begun.

When you rehydrate with only water, this can actually 'dilute' the electrolytes left in the body and decrease the ratio of salts to water, so its important to ALSO replace the salts lost by eating foods with a high water & mineral content. Water along with, *fruit juices or Gatorade, a handful of salted nuts (especially dry roasted almonds), fresh fruits (especially kiwi, grapefruit & watermelon-all high in potassium & vitamin C)  & fresh vegetables (cucumbers, tomatoes)  are the best choices.  (Fruit juice & Gatorade are only helpful if there is water to dilute & carry the sugar/potassium & other ingredients to the body tissues. Otherwise the large molecules will not pass through & hydrate the cell membranes. This puts additional strain on the kidneys. A general rule of thumb is to drink equal amounts of each, such as one bottle of water for every bottle of fruit juice or Gatorade.)

Adults & children have different hydration needs. Children will dehydrate before they feel the sensation of thirst. For children with limited language skills and medical conditions, its extremely important to observe your students & children & hydrate with water & the above mentioned snacks at intervals throughout the day-every day and especially when its hot and humid.

The first signs of dehydration are thirst, decreased saliva, and trouble swallowing. If more electrolytes than water are lost, the cells will pull in more water, and the thirsty sensation will go away. Later, tissues will begin to shrink, including the skin and eyes. There may be a mild fever as the heart puts out less volume of blood. Perspiration decreases or stops, driving up the body temperature. Urine output falls, and the kidneys cannot filter wastes from the blood. At this point shock can occur that may be irreversible. Water and electrolytes must be given in the correct proportions.

There are many factors that influence how much hydration an adult or child may need on a given day, so the amounts can very. However, you can use these amounts below as a guide:

• Children aged 1-3 years: about 4 cups
• Children aged 4-8 years: about 5 cups
• Girls aged 9-18 years: about 7-8 cups
• Boys aged 9-18 years: about 8-11 cups

*Reference: Food and Nutrition Board of the Institute of Medicine. Dietary Reference

Signs & Symptoms:

• No tears
• Dry mouth and tongue
• Sunken eyes
• Dry Grayish skin
• Sunken soft spot on an infant’s head
• Decreased urination
• Confusion/Coordination problems
• Headache

If your child experiences any of these symptoms, contact your health care provider.

Tips:

• Have children drink fluids before heading out to play, and call them in regularly for beverage breaks.
• Offer beverages that your child will enjoy. Several studies show that children consume 45% to 50% more liquid when it’s flavored.
• Remember that many foods have high water content and contribute to total fluid intake. Fruits, vegetables, soups and even Popsicles are all high in water and are good sources of hydration.
• Pack several beverages & hydrating snacks in your child’s backpack and lunchbox before school & other activities.

More Information:

http://kidshealth.org/kid/watch/er/dehydration.html





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