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Importance hydration childhood - nutrition children
Adequate hydration is essential at all stages of life, but it is especially crucial in childhood. Children, due to their body size, have higher fluid needs in relation to their weight compared to adults. Maintaining a proper fluid balance is not only essential for growth, but also for the physical and mental development of young children.
Water is the main component of the human body, accounting for about 75% of the weight of infants and about 60% in older children and adults. Insufficient hydration in childhood can affect overall health, causing everything from fatigue and difficulty concentrating to more serious problems such as severe dehydration, which can be life-threatening. Therefore, it is necessary to understand how to achieve adequate hydration for children.
Children are more susceptible to dehydration because their immune system is still developing and because their body is more vulnerable to changes in temperature. In addition, intense physical activity, fever, vomiting or diarrhea can significantly increase fluid loss. In these cases, it is vital that caregivers watch for signs of dehydration, such as dry mouth, wrinkled skin and decreased frequency of urination.
One of the most effective ways to ensure that children receive adequate amounts of water is to offer fluids throughout the day. Recommendations vary depending on each child's age and individual needs, but in general, children between the ages of 4 and 8 should consume about 5 glasses of water per day, while children over the age of 9 need about 7 to 8 glasses. It is important not only to count water, but also to consider the liquid that comes from water-rich foods, such as fruits and vegetables.
Fruit juices, although often perceived as a good source of fluids, should be consumed in moderation, as they contain high levels of sugar. Instead of sugary juices or caffeinated beverages, it is advisable to opt for water as the main beverage. Sports drinks and soft drinks are also not ideal for children, as they often contain empty calories and do not provide nutritional benefits.
In addition, water is not only crucial for internal hydration, but also plays a key role in maintaining body temperature. During exercise or in hot weather, children sweat to regulate their temperature. Water helps to cool the body and prevent heat stroke and other heat-related complications. In this context, it is essential to ensure that children have constant access to water, especially during outdoor physical activities.
In summary, adequate hydration is essential for children's physical health and well-being. It helps regulate vital functions such as digestion, circulation and internal organ protection. Parents and caregivers should be aware of the importance of offering water throughout the day, as well as watching for any signs of dehydration to prevent serious consequences. Education about adequate fluid intake from an early age promotes healthy habits that will benefit children throughout their lives.
Remember that proper hydration is more than just drinking water. Water-containing foods also play an important role. Fruits such as watermelon, oranges and cucumbers, along with vegetables such as tomatoes and celery, are excellent choices to help keep children's bodies hydrated.
If you are concerned about the amount of water your child should consume or notice symptoms of dehydration, don't hesitate to consult a healthcare professional for personalized guidance.
