Water: Hydration, how water affects a child’s body, the consequences of its lack, and how hydration influences a child’s brain development and function?

The Role of Water in a Growing Child’s Body

Water is one of the most vital components of a developing child’s body and plays a crucial role in facilitating the majority of reactions within it. In children at developmental stages, it is essential to recognise its particular significance in processes such as:

• transporting essential nutrients such as vitamins, minerals, and glucose to individual cells in the body, thereby providing the child with the necessary components for growth and development;
• regulating body temperature – younger children are more susceptible to temperature fluctuations, and proper hydration helps maintain the correct temperature through thermoregulatory processes;
• supporting digestive processes – adequate hydration is crucial for the proper functioning of the digestive system and preventing constipation in children;
• water in a child’s body actively participates in the transport of oxygen.

The body does not have the capacity to store water, which is why it is essential to provide it through food and fluids. The recommended amount of water depends on a child’s age, physiological condition, environmental temperature, and the type and amount of physical activities they engage in.

Children aged 1-3 years should receive 1250 ml of fluids, which can come from both food and water. For children aged 4-6 years, the recommended amount is 1600 ml.

Foods rich in water include primarily vegetables and fruits, such as watermelon (90%), cucumbers (96%), lettuce (90%), tomatoes (90%), and calcium sources like natural yogurt and milk.

Meals rich in water content include vegetable and fruit soups as well as supplementary dishes like vegetable-fruit smoothies and natural juices, integrated as part of balanced meals.

Proper hydration involves regularly consuming water between meals.

How to Recognise Dehydration in a Child’s Body

Dehydration occurs when a child loses more water than they take in. In children, it can happen due to insufficient water intake from their diet and insufficient fluid intake (water). Dehydration may also occur during bouts of diarrhoea, infections, or vomiting.

Symptoms of dehydration in a child may include:

• Thirst: An increased desire for water and drinks.
• Dry Mouth and Lips: Dry or sticky oral mucosa and parched lips.
• Decreased Urination: Less frequent urination or smaller amounts of urine.
• Dark Yellow Urine: Urine that is darker in colour than usual.
• Sunken Eyes: A sunken appearance around the eyes.
• Fatigue: Increased tiredness or lethargy.
• Irritability: Unusual fussiness or irritability.
• Dry Skin: Skin that feels dry to the touch.
• Dizziness or Lightheadedness: Especially in older children.

Severe dehydration can lead to serious health issues and requires prompt medical attention. If you suspect your child is dehydrated, it’s essential to offer fluids and seek medical advice if the condition persists or worsens.

Does Water Matter for Brain Development?

The brain is an extraordinary instrument that enables the reception and processing of stimuli. It weighs just under 1.5 kg. Despite the fact that, on average, the brain’s mass accounts for only 2% of the body’s weight, it consumes up to 20% of the oxygen passing through the body, and its energy consumption is ten times faster than that of other organs.

During the period of intense child development, there are significant and dynamic changes taking place in the brain. A healthy and well-balanced diet is a crucial factor in a child’s development.

Proper hydration of the body also plays a significant role in learning and brain development. Water is necessary for flushing out toxins and transporting and dissolving essential enzymes and hormones, neurotransmitters, and nutrients vital for life.

Practical Methods to Increase a Child’s Water Intake in Their Diet

As the saying goes, “As the twig is bent, so grows the tree.” Therefore, I highly recommend that you start teaching your children the habit of drinking water from a young age. Here are some practical ways to make drinking water a family practice:

• Be a role model; drink water. Children often like to copy their older siblings and parents.
• Ensure that when you go for a walk or visit the playground, you have water readily available for your child.
• Colourful, twisty straws can make drinking water more fun. Which straw can get you hydrated faster?
• Natural flavouring can be achieved by letting your child add fruit or frozen leaves to ice cubes.
• Experiment with different water temperatures: warm, lukewarm, and cold.
• Incorporate water into playtime, especially sensory play.
• Establish a routine, such as having your child provide a glass or pitcher of water for each family member during mealtime, complete with optional additives.

Important! Do not give your child flavoured waters that contain added sugar or other sweeteners. Excessive consumption of sweetened beverages in a child’s diet can discourage them from drinking plain water, and the additional calories from sweetened drinks can contribute to the development of overweight. As your child grows, educate them about making choices at the store, reading labels, and seeking out products that are beneficial for the optimal health of your child and your family.

In the KIDS&Co. preschool network, regular water consumption between meals is promoted. Children have unrestricted access to low-sodium and low-mineral water.

Mgr Agnieszka Danielewicz
Dietitian Eligo 

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Bibliography

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