How much water should you drink when it's hot?

Water is the most abundant element in the human body, making up almost 80% of a newborn's body weight. This percentage decreases with growth, reaching about 60% in adulthood. One thing is certain: water is essential for all the vital functions of our organism.

It can be consumed by drinking it directly or through liquid and solid foods that contain it in various proportions. It is eliminated through urine, feces, perspiration, and sweating.

The importance of hydration in summer

During the summer months, maintaining adequate hydration becomes crucial since perspiration and sweating increase fluid loss. It is essential to pay particular attention to the hydro-saline balance of children to avoid the risk of dehydration, especially for infants, whose bodies contain a higher percentage of water compared to older children.

Tips for Children's Hydration in Summer

Here is how to manage hydration during the summer at different stages of a child's life:

1. Newborns: ensure that newborns receive enough milk to maintain an adequate fluid intake.

2. Preschool children: encourage children to drink water regularly throughout the day and to consume fruits and vegetables rich in water.

3. School-age children: teach children the importance of drinking water regularly, especially during physical activity or hot days.

4. Adolescents: encourage adolescents to keep a water bottle handy at all times and to avoid sugary drinks that can cause dehydration.

By following these tips and paying attention to children's hydration during the summer, you can ensure they remain healthy, hydrated, and active during the hottest months of the year.

But how much water should they drink?

According to the guidelines of the pediatricians of the Italian Society of Preventive and Social Pediatrics (SIPPS), the recommendations are:

From 4 to 10 years old: 1.1 liters

Adolescents: 1.5 to 2 liters

These are general indications, as the amount of water needed can vary based on several factors such as age, health status, level of physical activity, external temperature, and ambient humidity.

It is essential to customize water intake based on each child's specific needs.

Here are some practical tips to ensure children stay hydrated and healthy during the hottest months of the year.

Choosing Water to Drink

It is advisable to have children drink mineral water at room temperature to replenish lost fluids. Opt for bottled water, tap water, or water from public water dispensers with a low fixed residue (less than 500 mg/l) and a nitrate content of less than 10 mg/l.

 

Healthy Hydration Habits

Encourage children to drink water upon waking, before breakfast, to restore fluid balance after sleep. Avoid sugary drinks that can lead to overweight and offer less hydration.

Factors Influencing Water Intake

The amount of water needed depends on various factors:

- External temperature (dry vs. humid heat)

- Water-rich diet

- Level of physical activity performed Hydration during Sports Activity Children who play sports must hydrate adequately.

Ensure they consume water supplemented with mineral salts before, during, and after training or a match. Recommended amounts vary based on the child's weight and the timing of the activity.

Attention: Signs of Dehydration to Monitor

It is important to be aware of the signs of dehydration in older children, including headaches, nausea, muscle cramps, feeling cold, and reduced production of dark urine. In the presence of these symptoms, it is advisable to consult a pediatrician immediately for proper evaluation and intervention. Keeping children hydrated and carefully monitoring for signs of dehydration is essential to ensure their well-being during the summer and beyond. By following these tips, you can help your children stay healthy and active during the hottest months of the year.

 

Gaia Raffaella Di Donato