From early in their lives children look to their parents for guidance and information about their health and wellbeing. What they choose to eat and drink and how physically active they are can have an impact on their health now, tomorrow and in the future.
Hydration is important for children of all ages. Water is the best drink choice as it contains no kilojoules, but all non-alcoholic drinks can provide hydration for children. Some drinks, like milk, soy drinks and fresh fruit juice also provide vitamins and nutrients that growing children need.
Drinks and Children’s Wellbeing
The National Health and Medical Research Council recommends that children drink a certain amount of fluids each day, depending on their age, weight, activity levels and environmental factors.
| Age |
Adequate Intake |
|
Total water |
Fluids |
|
(Food and drink) |
(Including plain water, milk and other drinks) |
| All |
| 1–3 yr |
1.4 L per day |
1.0 L per day (about 4 cups) |
| 4–8 yr |
1.6 L per day |
1.2 L per day (about 5 cups) |
| Boys |
| 9–13 yr |
2.2 L per day |
1.6 L per day (about 6 cups) |
| 14–18 yr |
2.7 L per day |
1.9 L per day (about 7–8 cups) |
| Girls |
| 9–13 yr |
1.9 L per day |
1.4 L per day (about 5–6 cups) |
| 14–18 yr |
2.2 L per day |
1.6 L per day (about 6 cups) |
A survey of Australian children and adolescents showed that about 30% of their fluid intake comes from food with a high water content like fresh fruit and vegetables. The remaining 70% of water comes from water, milk and beverages. It’s important to remember that children living in extremely hot climates may require higher amounts to remain hydrated, especially if they are highly active.
Source: National Health and Medical Research Council Nutrient Reference Values
Hydration Tips for Children
Children may need a little extra attention to make sure they get enough fluids. When it comes to encouraging children to drink more, try these tips:
- Make sure you give children a drink before they head out to play, and regularly call them in for drink breaks
- Water is the best choice but if you struggle to get your child to drink try adding a little flavour by including a slice of lemon or a sprig of mint. You could also freeze fresh fruit juice into ice cubes and add a block to make it tasty
- Remember, many foods have high water content and can contribute to total fluid intake. When out at the beach or in the park, take a picnic including foods with a high water content like oranges, watermelon, celery, lettuce, grapefruit, grapes and cucumbers
- Pack drinks in your children’s backpacks and lunchboxes when they head off to school or other activities
- If, occasionally, your children drink sugar-sweetened drinks, always go for small portion sizes or dilute with water
If your child’s weight and activity level are a concern, it’s important to balance the energy (kilojoules) they consume through food and drink with the energy they use up through being active.
Leading by example is a great way to help your child develop healthy habits. Be a good role model by demonstrating what you value with your actions – like being physically active and eating a well-balanced diet.
When it comes to being a good role model and choosing what to drink, this could mean:
- Consider which drinks are on offer at breakfast time. Try nourishing drinks like milk or soy milk
- Always have a jug of water on the dinner table and let your kids see you drinking from it
- Remember the portion sizes you offer your children should take into account their needs and their physical activity levels and may differ from adult’s portion sizes
