What are the Signs of Dehydration in Children?
Many parents that visit my clinic report classic signs of dehydration in their child.
7 key signs of dehydration in children include:-
Headaches (when there are no other obvious causes such as illness or tight head and neck muscles)
Urinating infrequently
Dark coloured urine (the first one of the day will always be slightly darker) Urine colour chart
Unusual fatigue during sports training or competition
Hard painful stools (this could also be lack of fibre in the diet)
Lack of focus or concentration in class or at home
Dry lips
So the question is how much water should a child actually drink? Water rich foods such as celery cucumber, watermelon, tomatoes and berries provide hydration.
However in addition to this children should drink water on a daily basis according to the following NSW Govt Health guidelines:
5-8 year olds: 5 glasses or 1 litres
9-12 year olds: 7 glasses or 1.5 litres
13 years +: 8 -10 glasses or 2 litres
(Source: NSW Health)
The key to managing hydration in children is actually measuring how much water is consumed each day rather than guessing. When at home fill a jug with the correct amount of water for your child’s age and leave it on the bench. During school time, measure and monitor the water bottles that go to school each day. I always recommend that parents give children two glasses of water first thing in the morning and two after school in case the child forgets or gets distracted at school.
Remember if the weather is above 30 degrees or your child is playing sport, or they have been ill with fever, diarrhoea, or vomiting, they will need even more than the above recommendations.
Water is essential for the functioning of every cell in the body including the brain. Other less well known benefits of drinking water are its role in the digestion process and in the prevention of snacking. Thirst can often be mistaken for hunger.
Water is the best drink for children. Avoid ice teas, caffeinated drinks such as Coke, as well as other soft drinks and sugary sports drinks such as Gatorade. If you are having trouble getting your child to actually drink water then add a slice or fresh orange, mint, lemon, lime or water melon to add some flavour.