How To Keep Kids Properly Hydrated

Kids can get really active any time of the day, especially if they are too engaged in what they are doing. Unfortunately, there are times that you cannot be with them 24/7. When they are at school, attending school practices or events, or are just out having fun in the sun with their friends, you need to make sure that they are totally hydrated to make sure that they will be at their best. Remember that they can easily get hydrated. If you can find the best water bottles for kids, make sure they bring it with them wherever they go so they can stay safely hydrated even if you are not around to remind them.

You can’t just wait for your kids to tell you that they’re thirsty before offering them water, experts remind us. They should be provided with water and other hydrating foods and beverages throughout the day, especially during the summer when they could probably be sweating more, hence will need more liquid to stay healthy.

Note that children, like adults, may not even know that they are already hydrated. They may even easily take thirst as a need to eat instead. Worse, they may just disregard the urge to drink when they are too focused on what they are doing or are mentally considering other factors that may get them to the nearest water source. As such, it is always best to educate them on the value of proper hydration and to encourage them to regularly top up even when they are not thirsty. These are the sure ways that your child can be safely hydrated wherever they are.

By the time your child is thirsty, he or she might have already lost at least 3 percent of his or her water volume. Although mild to moderate dehydration can easily be reversed, the effects on the child will be automatic. If the child is not trained to hydrate properly, not only will his/her performance will suffer, but also his/her overall health.

It is worthwhile to note that water does not only quench thirst. It also serves most body functions such as circulation, breathing, removal of body toxins, transportation of essential nutrients and vitamins to the other parts of the body, lubrication of bones and joints, digestion, and so on. If there are inadequate fluid intake and increased fluid loss, your child may suffer from dehydration and other serious heart problems.

To ensure that your child will focus well, maintain a healthy weight, and allow his or her body to be fully functioning, the child should be safely hydrated throughout the day.

The hydration requirement of your child will be influenced by several factors, including environmental conditions, his/her age, his/her gender, even his/her personal preference when it comes to drinking. The European Food Safety Authority (EFSA) has provided a general guideline on adequate water intake and indicates that children who are of the following ages should take as much as indicated below to stay properly hydrated.


0-6 months 680 mL/d (trough milk)

6-12 months   800-1000 mL/d


1-2 years              1100-1200 mL/d

2-3 years              1100-1200 mL/d

4-8 years              1600 mL/d

9-13 years

Boys   2100 mL/d

Girls   1900 mL/d

You need to make sure that your sure that if ever your child will engage in any activity, he or she should be given enough fluid at least 30 minutes before and about every 20 minutes during the activity. Your child will sweat more when the temperature is high, so make sure that your child gets his or her fill of enough fluids even when your child is not thirsty. You have to pay special attention to any signs of dehydration which may be one of these: feeling dizzy and lightheaded, having a dry or sticky mouth, peeing less and darker pee, difficulty concentrating, and irritability.

When you consider hydration, it doesn’t really have to be water. Fruits and vegetables also have a high water content. You can offer watermelon, strawberries, broccoli, celery, cucumbers, and other fruits and vegetables.

To encourage your child to drink more often, remind him or her to bring a reusable water bottle. You can make sipping more encouraging by making it fun. Let your child help with deciding which travel bottles of drinking cups he or she should have. Include some crazy in the package and invest in some cool ice cube trays that can make ice in different shapes.

Adding a pop color and flavor to your  child’s drink will also make drinking more inviting. Or you can add fresh fruits, herbs or vegetables to make a great-tasting drink that your child will be encouraged to drink.

Making sure that you have more than one reusable travel bottles ready to grab any time, is a good way to ensure that your son won’t be leaving the house without any water in his bag or when the family needs to go out for a walk or be on the road for some time.

To help everyone remember it’s time to top up when you’ll be out and about, you can set up a phone reminder that will notify every member of the family when it’s time for the next sip.

Proper hydration is crucial, especially for kids as they remain active throughout the day. Keep in mind these safety tips to ensure that your child will remain safely hydrated when they are participating in activities that you won’t be around them for a long time, or when everyone will be on the go for hours.

Tips To Avoid Dehydration When Cycling

Dehydration is a common problem even by the experienced athletes. If you are engaging in high-intensity activities like cycling, you will need to make sure that you are consuming enough water at regular intervals to ensure that you won’t feel the pangs of dehydration. Remember that even a mild case of this condition is enough to hinder your performance. If you continue to disregard the signals that your body is sending, sooner or later your body will fall short of your expectations or, worse, convince you that you are just too exhausted to continue, or may even just totally stop resulting to an unexpected halt to your performance. If you have one of the best water bottles for cycling, it will be a different story, however.

You don’t need to be thirsty to reach for your water bottle to get your next drink. By that time, you may already have a drinking problem.

Eric Sternlicht, Ph.D., a professor of kinesiology at Chapman University and also a two-time master’s time-trial national champion stresses that “the body’s thirst mechanism is very poorly regulated.” You may only feel to start thirsty once your body has already lost one to two percent of its total water volume. By that time, you would have experienced a remarkable drop in your performance by up to  to 10 percent.

This is only the beginning of the problem, however. If you continue to voluntarily dehydrate yourself, you will soon be facing more serious health conditions that may later require medical attention. To ensure that you won’t experience any unexpected symptoms of dehydration, you will need to top up from time to time to ensure that your body gets its fill of the much-needed water for the best performance. You wouldn’t want to feel tired and unable to perform as much as when your body is properly fueled, would you?

It is quite easy to detect if your body already needs water to continue functioning as they are built to. Sometimes, the intensity of your activity, as well as your desire to finish first or early, may hinder you from taking regular sips from your water source. Soon enough, you will find yourself experiencing dehydration.

What really happens when you get dehydrated? As your core temperature heats up when cycling or doing any high-intensity workout, your body will produce sweat to keep you feeling cool. Water is first pulled from your blood. As that happens, the blood-plasma volume is lessened. Since your body can only take so much from your bloodstream, your body will begin pulling water from your muscle cells to maintain cardiovascular function for your brain and lungs. Note that your brain, as well as your lungs, need oxygen, which the blood carries, to keep it fully functioning.

If you get dehydrated enough, your body will start giving signals that may also cause your performance to dip. You may start getting cramps, have trouble breathing, have rapid heartbeats, and all sorts of uncomfortable feeling that you’d wished would just quickly fade away.

To relieve of the uneasy feelings, you may try to down as much liquid as you have. This won’t reverse the effects of dehydration right away, however. Health experts indicate that the water or fluids that you drink will take about an hour or two