Which Fluids Should Children Drink, and How Much?

Water and fluid intake are important for children’s physical and mental health. Children may turn to sugary drinks rather than water to quench their thirst. However, sugary drinks are one of the main causes of childhood obesity. Like other behaviors, the habit of meeting fluid needs with water and healthy drinks should be established in childhood. Children mainly look to their parents as role models. Families therefore have an important role in helping them develop a water-drinking habit.

Why Is Drinking Water Important?

Water is vital to the human body. Its main functions can be summarized as follows;

•  It helps digest food,
• It removes toxins from the body,
• It carries essential substances such as minerals, vitamins, glucose and oxygen to cells, 
• It regulates body temperature,
• It protects organs and supports their function,
• It moistens tissues in the eyes, nose and mouth,
• It helps with weight control.

So, How Much Water Should Children Drink?

Children have high water needs despite their small bodies. This is because they are growing and have fast metabolisms. According to the World Health Organization; 

• Children should drink at least 2 liters (L) of water per day.

The Relationship Between Water Intake and Metabolic Syndrome

Adequate water intake may contribute to preventing childhood obesity and metabolic syndrome. A study conducted in Spain in 2016 involved 366 children aged 9-11. It investigated the relationship between water intake, obesity, body composition and cardiometabolic risk factors. Children with higher water intake were found to have;

•  LOWER body mass index, body fat percentage, waist circumference, blood insulin and LDL cholesterol levels,
• and HIGHER HDL cholesterol levels.

5 Tips for Increasing Water Intake in Children!

1. Do not wait until your child is thirsty to offer water! Remind your child to drink water throughout the day.
2. Children look to their parents as role models. Drinking water regularly yourself will encourage them!
3. When your child is thirsty, water should always be the first option you offer—not sugary or fizzy drinks!
4. Buy a water bottle they like and give it to them as a gift! This can encourage them to carry their water bottle with them.
5. If they do not like plain water, add some color! You can enliven the water and make it more visually appealing by adding mint, cinnamon, strawberries, or slices of orange, lemon or pineapple to the bottle.

The Alarming Sugar Content of Store-Bought Drinks!

The American Heart Association (AHA) recommends keeping added sugar intake below 25 grams (6 teaspoons) a day for children aged 2-18. Children generally get sugar from packaged foods such as chocolate, ice cream, wafers and biscuits. However, it is worth remembering that packaged drinks bought from stores also contain a great deal of added sugar. For example;

• 1 carton (330 ml) of packaged fruit juice contains 30-35 grams,
• 1 can (330 ml) of a fizzy drink contains 37 grams,
• 1 small carton (200 ml) of chocolate or fruit-flavored milk contains 10 grams of sugar

Note: 4 grams of sugar corresponds to 1 level dessertspoon of sugar.

Excessive sugar consumption in children can increase the risk of conditions such as tooth decay, diabetes, obesity and fatty liver disease. Reducing sugar consumption as much as possible, or even removing it completely from the diet, would be beneficial. Let us look at alternatives to sugary drinks that can help increase fluid intake.

Healthy Alternatives to Sugary Drinks

Coconut Water

Although it contains calories, it is a much healthier choice than packaged store-bought drinks. The magnesium, potassium, calcium and sodium in coconut water make it a good alternative for replacing fluids and minerals lost by children who have sweated during play.

Note: If buying packaged coconut water from a store, make sure it has no added sugar.

Homemade Smoothies

While ready-made smoothies contain added sugar, homemade smoothies are sugar-free and healthy. Children can sometimes be selective about food. You can blend vegetables your child does not want to eat into the smoothies you prepare, so they consume them without even noticing. Let us look at smoothie recipes that can help children enjoy even vegetables they dislike;

Green Smoothie

If your child has difficulty eating spinach or broccoli, this recipe is for you!

Blend spinach or broccoli, banana, almonds and milk.

Red Smoothie

An ideal recipe for children who do not like beetroot! Blend beetroot, strawberries, yogurt and milk.

Yellow Smoothie

A recipe that can make children enjoy cauliflower, one of their least favorite vegetables, without even noticing!

Blend cauliflower, pineapple, peach, ginger and almond milk.

Note: You can add cocoa or cinnamon to these recipes if you wish, and enhance their flavor with other types of nuts. You can use kefir instead of milk, or choose other plant-based milks.

Herbal Teas

Although black and green tea are not suitable choices for children, herbal teas are a good alternative to sugary drinks because they are caffeine-free. Herbal teas may help soothe children who have bowel problems or high anxiety levels. For example;

• Chamomile tea can help with high anxiety levels and intestinal symptoms such as nausea, gas, diarrhea and indigestion.

Note: Many herbal teas are considered safe for children. However, because there are so many types, it would be helpful to consult your doctor before giving them to your child.

Commentary / Summary

Water should always be the first choice when meeting children’s fluid needs. Water helps with weight control by speeding up metabolism. We should remember that the habit of drinking water later in life is established in childhood. In addition to water, you can increase fluid intake with homemade drinks such as the recipes we have provided, rather than packaged drinks. This will help with weight control and contribute to protection against conditions such as tooth decay, obesity, diabetes and fatty liver disease. 

- Related topic: What is water intoxication? How much water is too much?