Tips for
Keeping your Kids Hydrated
Why? You've probably heard about
"hydration," or "staying hydrated." The need hydrate"
is just another way of saying, "Drink plenty of fluids throughout the
day." But not just any fluids -- because the kinds of liquids kids
drink are just as important the foods they eat.
Why water? Quite simply, water is
the most needed nutrient of all. In fact, most the human body is made of water.
If your child weighs 90 pounds, about 63 of pounds are nothing but water! On a
regular day, your child's body loses two to three liters of water. Add some
physical activity or sweat, and he or she can lose even more. That's why it's
important for your kids to take in plenty of fluids.
Why low-fat (1%) or fat -free
milk? They help replace fluid in your child's system. It also provides vitamins
and helps build strong bones. Plus, it has protein other nutrients without the
saturated fat and high calories of whole milk. Have child aim for 3 cups of
low-fat (1%) or fat-free milk each day.
Why 100% juice? 100% fruit juices
are naturally sweet and delicious -- without added sugar, preservatives or
unhealthy ingredients. Too much added sugar in child's diet can lead to health
problems.
What about soda? You might be
thinking, "Sodas have water, right?" That's true, but sodas don't add
vitamins or nutrients. Also, consider this: There are about 250 calories in a
20 oz. soda served at a restaurant. With only a few free refills, your might be
drinking 1,000 calories!
How to hydrate: Below are some tips for keeping your kids
hydrated.
Tinkle Test: How can you tell if
your kids are getting enough fluids?
- Ask them to check the color of their
urine! If it's clear or light yellow, they're getting enough. The darker it is,
the more liquids they need to replace.
- Keep it Handy: Have your kids
carry a water bottle. And keep a pitcher of water in the refrigerator; so it's cold
and refreshing.
- Don't Run Out: If your child is
playing, running, jumping and sweating, he or she needs even more water and
other fluids.
- Fill'Er Up: Drinking a glass of
water before a meal can help your kids feel full and resist the urge to eat more
than they need.
- Eat Your Water: Remember the rule
about eating more fruits and vegetables? Well, it's partly because they're
actually good at replacing fluids. Fruits like grapes, watermelon, oranges or
cantaloupe are full of water. So are veggies like lettuce, cucumbers and
celery.
Just be sure to keep the liquids flowing, too.
Get
Involved
from www.healthiergeneration.org. For more
information go to www.americanheart.org
|