Hydration for Children
Adequate hydration is essential for growing bodies and minds!
Water Recommendations for Children
- 0-6 months: water not recommended
- 6-12 months: 4-8 oz/day (1/2 - 1 cup)
- 1-3 years: 8-36 oz/day (1 - 4.5 cups)
- 4-8 years: 40 oz/day (5 cups)
- 9-13 years: 56-64 oz/day (7 - 8 cups)
- 14-18 years: 64-88 oz/day (8 - 11 cups)
Average Water Intake for Children
- 2-5 years: 13 ounces per day (1.6 cups)
- 6-11 years: 20 ounces per day (2.5 cups)
- 12-19 years: 31 ounces per day (3.9 cups)
Consequences of Inadequate Hydration in Children
- Slight dehydration reduces the brain’s ability to send and receive information; performs 10-15% slower.
- Attention and concentration decrease by as much as 10% by time a child feels thirsty.
- A drop of 1-2% in body fluid can cause difficulty problem-solving (i.e. math), impaired short-term memory & difficulty focusing.
- Dehydration in children is associated with lower energy levels and higher irritability.
Aside from adequate water intake, children should consume foods and beverages rich in calcium and vitamin D to promote proper growth and development!
Children should limit the amount of flavored milk they drink!
Flavored milks contain added sugars & calories, and may increase children's preferences of sweetened drinks
Milk Recommendations for Children
Milk alternatives should be fortified with calcium, vitamin A & vitamin D!
- Under 1 year: cow's milk not recommended
- 1-2 years: 16-24 oz/day of whole milk or fortified milk alternatives
- 4-8 years: 20 oz/day of skim or low-fat milk or dairy food items
- > 9+ years: 24 oz/day of skim or low-fat milk or dairy food items
- Did you know? Children between 1-2 years old require a diet high in fat for proper brain development. That's why whole milk is recommended for this age group!
When serving juice to children, make sure it's 100% fruit juice which provides vitamins and minerals!
However, it is recommended to offer whole fruit instead of juice which contains more nutrients & essential fiber!
Juice Recommendations for Children
- Under 1 year: juice not recommended
- 1-3 years: 4 oz/day
- 4-6 years: 4-6 oz/day
- 7-18 years: 8 oz/day
- Did you know? Excessive juice intake can contribute to weight gain and cavities!
Children should limit the amount of juice they drink!
Juice is filling and may decrease children's appetite for nutritious foods which may lead to an unbalanced diet!
Sugar Content in Common Juices Marketed for Children
Many juice boxes are loaded with natural and/or added sugars, and exceed the maximum recommended daily juice intake for young children in just one serving!
Do you think you can you rank these juices by sugar content?
Match the juices to their corresponding amount of sugar!