Adequate fluid intake will help cool off your child, promote healthy skin, keep all of her organ systems running smoothly, and prevent constipation. Many foods have a high water content (such as soup, watermelon, or grapes), and on average, food sources contribute to about one quarter of your child's daily fluid intake needs.
The National Academies of Science recommend that children between the ages of one and three should be consuming at least 1.3 liters (about 44 ounces, or five and a half eight-ounce glasses) of water from both beverages and foods daily. Between ages four and eight, 1.7 liters (just over seven glasses, or 56 ounces) is recommended, and from age nine to thirteen, 2.4 liters (about ten glasses, or 80 ounces) for boys and 2.1 liters (just under nine glasses, or 72 ounces) for girls is the guideline. From ages fourteen to eighteen, boys need 3.3 liters daily (almost fourteen glasses, or 112 ounces) and girls require 2.3 liters (just under ten glasses, or 80 ounces).
Beware of beverages that are primarily sugar. Soda pop is an obvious offender, but many fruit juices also contain little fruit and abundant calories in the form of added sugars. The American Academy of Pediatrics recommends that juice intake be limited to four to six ounces for kids between one and six, and eight to twelve ounces for those seven and older.
Two of the healthiest drink choices are water (or noncaloric flavored waters) and low-fat or skim milk. Limit your child's consumption of sports drinks like Gatorade to activity times, during and after sports and exercise. While these drinks contain electrolytes that can prevent dehydration, they're also sugar-rich and shouldn't be a primary drink choice for inactive times.
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