Keeping Our Kids Hydrated For Their Physical & Mental Health!

Tuesday, 20.03.2018

We’ve all heard this before, that “the human body is made up of around 70% water”, and the water that’s within us serves many important functions that keeps us going on a daily basis. Our bodies use water in all our cells, organs, and tissues to help keep our temperature normal; water also helps in digesting food and getting rid of waste.

Higher Risk Of Dehydration

As mentioned before, kids are a lot more vulnerable to getting dehydrated than adults. Their energy levels are way beyond what ours are (sadly, age greatly saps our energy), and they’re always running around either in or outdoors!

When they’re being active and running about, one of the first things on their minds is probably how much fun they’re having and how to maximise the fun that they’re having. They’ll be too busy enjoying themselves to pay attention to the amount of water that they’re drinking, so it’s up to us to live up to our role as parents – to nag them to drink water for their own good!

Another reason as to why kids get dehydrated faster is because their skin-to-bodyweight ratio is a lot more than adults. Because the size of our bodies determine the amount of water we can store, kids have a much larger surface area for their skin to perspire and lose fluids as compared to the amount of water that they can store in their bodies.

Here are some additional reasons as to why they’re more prone to dehydration:

  • Kids have a high metabolic rate, which causes their bodies to use more water
  • Kids’ kidneys don’t conserver water as well as an adult’s
  • Diarrhoea and fever can cause your child to be dehydrated
  • When they’re sick, our kids tend to not eat or drink that much
  • And they depend on us to provide food and drink for them

How To Tell If Your Kid Is Dehydrated

Here are some common symptoms of dehydration:

  • Headaches
  • Poor concentration (more on this later)
  • Cracked lips
  • Dry mouth
  • Lethargy
  • Constipation
  • Dark coloured urine

Thirst is also an indicator of dehydration, but it’s not very reliable because the moment you feel thirsty is usually when you’re already dehydrated!

Kids don’t always let you know when they’re feeling thirsty either, or they may not even realise it themselves, so it’s important that they have a bottle of water at hand, and for you to remind them to drink some water!

The Importance Of Staying Hydrated In School

Water is essential for circulation and optimal brain health and function, and tiredness and poor concentration is one of the first few signs of dehydration. The tiredness will impair your kid’s attention span, memory, and motor skills – which are all part of their everyday school lives!

As mentioned before, kids are prone to losing more water during physical activities, and they’ll probably have quite a bit of that during school hours. The more hydrated they are during sports and exercise, the lesser the chance that an injury will occur because of a lack of attention.

Mild dehydration, which is around a 1 – 3% loss of fluid in our bodies, is already enough to affect our mood, energy levels, and ability to think clearly. So it’s extremely important to get your child to drink water regularly in school!

How Else Can My Child Stay Hydrated?

Water is the best way to get hydrated quickly, but there are definitely alternatives to hitting your water intake for the day! Around 20% of our water intake every day doesn’t actually come from water, it comes from solid foods – mostly fruits and veggies.

5 foods that’ll help keep you and your kids hydrated:

  1. Cucumber – the humble cucumber has the highest water content of any solid food, at 96.7%! One good thing about the cucumber is that it’s great for mixing with other foods such as yogurt to create a healthy snack.
  2. Iceberg Lettuce – looking at it nutritionally, the iceberg lettuce is somewhat lacking, as there are other leafy veggies that provide more nutrients per serving. But! The iceberg lettuce has 95.6% water content in its crispy leaves, and is a great in snacks (like sandwiches and salads) as well due to its crunchiness and refreshing taste.
  3. Tomatoes – like the above 2 foods, the tomato is a staple in salads and sandwiches, and has a water content of 94.5%. But one big advantage that it has over them is that it’s a lot more flavourful – their cherry and grape versions contain a pop of flavour and are quick and easy to prepare! You can eat them raw, boil them, or grill them.
  4. Bell Peppers – they’re not actually spicy! The green, yellow, and red versions have a water content of around 92 – 94%, and they contain quite a bit of antioxidants in them too. They’re a snack by themselves as all you need to do to prepare them is to slice them up and give them a good rinse, or you could switch it up a little and bake them with cheese and tomatoes!
  5. Watermelon – going by its name, you’d already realise that the watermelon is full of water, with a 91.5% water content! It’s juicy and refreshing, making it a refreshing snack in our humid weather. But that’s not all; the watermelon contains lycopene, an antioxidant that fights against cancer. Blend it up with some water to create some juice for you and your kids!

Not only do these fruits and veggies contain a lot of water, they’re also packed with nutrients and are pretty yummy!

Keep Their Thirst Quenched


It might be a bit difficult to get your kids to keep to a drinking schedule, or to even just remember to drink some water from time to time, but with Thermos® new series of sleek and stylish Sport Bottles, kids will be keeping them around at all times – whether it’s during sports, tuition classes, or when they’re out and about with their friends!

These stainless steel, vacuum insulated bottles have an additional safety measure for your kids – reflective strips on the bottles themselves, and on the removable sling pouch they come with.

These bottles are designed to keep drinks at a chilly and refreshing 10oC for at least 6 hours straight, and if you’re jealous of your kid having such a cool bottle, they come in 2 sizes – 0.8L and 1.0L! You can look forward to having a matching set of bottles with your kids when you’re out having family fun time.

You’ll be able to find these bottles at major department stores, so start staying hydrated in style today!


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