I’ve written in the past about how even slight dehydration (1-2% of your body weight) can decrease energy and focus, negatively influence your mood, and bring on headaches.
Harvard University researchers looked at data from more than 4,000 children and teens, aged 6 to 19. About half of the children and teens weren’t getting enough hydration. Nearly one-quarter of the study participants said they drank no plain water at all, according to the study published online June 11, 2015 in the American Journal of Public Health.
Here are some recommendations for you and your kids:
- Estimate daily fluid needs by taking your weight in pounds and dividing by two. That’s an approximate daily fluid intake in ounces (8oz = 1 cup)
- Check your urine. It should be clear or light colored – not yellow. Of course, certain medications and supplements can discolor your urine.
- Have cold water available at all times. You’re more likely to drink more if it’s readily available, rather than waiting for meal time.
- Pack frozen bottles of water with a packed lunch. It will keep your lunch cold, plus provide cold water to drink.
- Flavored water might be more attractive than plain water. Try infusing water with fruits, vegetables, and herbs (such as lemons, oranges, cucumber, watermelon, mint).