Working Space | Hydration
Staying hydrated We all need to have enough fluid to be able to function at our best. In particular, children are at risk of dehydration, especially when either in hot weather or when they are exercising. But here’s the thing about hydration - by the time they feel thirsty they are probably already dehydrated — so it’s up to teachers and care givers to ensure they are drinking enough.
8 glasses of water a day
As well as being less heat tolerant than adults, young children have a higher proportion of body water than adults, making them less heat tolerant and more likely to get dehydrated, especially when being physically active and in hot climates. Encouraging children to drink fluids regularly is important as they may not remember to have a drink themselves. Water works Water is the best choice of fluid to combat dehydration. Avoid sports drinks, fruit juices, soft drinks and flavoured mineral waters, since they all contain sugar and are acidic, which can lead to tooth decay. The recommended daily intake of water for children is: • 5 to 8 years old: 5 glasses (1 litre) • 9 to 12 years old: 7 glasses (1.5 litres) • 13 years old and over: 8 to 10 glasses (2 litres).
• A dry or sticky mouth
Remember that children need even more water when they are exercising. They should drink before, during and after physical activity — even if they aren’t thirsty.
• Few or no tears when crying
Tips to help kids stay hydrated
• Dry, cool skin
• Make sure they always pack a water bottle
• Irritability
• Choose water rather than sugary or fizzy drinks • Remind them to drink before a sports game • encourage them to have a few mouthfuls of water during any breaks in the game • Make sure they have a big drink afterwards to make up for any sweat they have lost. The warning signs of dehydrated Mild dehydration can be treated by giving a child more to drink. But serious dehydration — for example, if they are unwell — can be very serious. It’s important to know what to look out for. If a child has a fever, diarrhoea, or vomiting, or is sweating a lot on a hot day or during intense physical activity, watch for signs of dehydration. These include:
• Eyes that look sunken • Peeing less or fewer wet diapers than usual
• Drowsiness or dizziness. Keeping yourself hydrated It’s been said that you are what you eat, and there is no denying that the food we eat impacts our health throughout our lives. Part of our diet also includes what we consume in liquid form so it can also be said we are what we drink too. Not enough fluid intake leads to dehydration, with as little as one percent to five percent of body water is lost, symptoms start to occur, including thirst, vague discomfort, lessened movement, impatience, and increased pulse rate. Health effects of chronic, mild dehydration and poor fluid intake include increased risk of kidney stones and urinary tract cancers and some colon cancers as well as heart valve disorder and diminished physical and mental performance.
36 | Term 3, 2022 www.principalstoday.co.nz
A good part of our body mass is water, and we cannot live very long without it, so it’s no surprise it benefits us when we exercise. While our fluid intake includes other forms of fluid found in food and beverages, the best way to achieve optimal hydration is water.
Coffee We all know the awakening benefits of a morning coffee, and as an energy hit mid-afternoon. Caffeine is a stimulant that acts on the nervous system. Many studies confirm the role caffeine can play on exercise performance, with more positive results seen in endurance exercise over resistance activities. There is incoming evidence that those who don’t regularly consume caffeine experience a larger effect.
Energy drinks When seeking a quick boost of energy pre-workout, or to just get a kick to aid alertness, many people turn to energy drinks, as they are readily available and well marketed. However energy drinks, which are generally non-alcoholic beverages containing high levels of caffeine and often high levels of sugar, aren’t the hydration and energy solution they sometimes claim to be. Cases of negative side effects have been attributed to energy drink consumption related to its high caffeine content, including death and heart issues. There are also longer term side effects related to the high sugar content and its link to dental decay, type 2 diabetes, and heart disease. Water A good part of our body mass is water, and we cannot live very long without it, so it’s no surprise it benefits us when we exercise. While our fluid intake includes other forms of fluid found in food and beverages, the best way to achieve optimal hydration is water. It’s free, readily available and the best addition to a healthy diet when it comes to hydration!
