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| |    Fluids and the School-Age Child by Mary Silva, M.S., R.D. reviewed by Laura Jana, M.D., F.A.A.P. As you may already know, water is a component of our bodies that plays a vital role in maintaining good health. We need it to regulate body temperature and to break down food. And because we lose fluid every day through urine, feces, perspiration, and the simple act of breathing, it's necessary to constantly replenish our body's supply. This becomes doubly important when additional fluid is lost due to fever, diarrhea, vomiting, hot and humid weather, and periods of high physical activity. Most people are aware that a lack of fluid leads to dehydration, but not everyone knows that the risk of dehydration is greater for children than it is for adolescents and adults. This is because a child's body produces more heat while at the same time perspiring less, causing it to take longer to cool down. The key is to prevent dehydration, since thirst is not always a good indicator of the body's need for fluids. (This is particularly true in developmentally delayed children, who may have greater fluid losses and may not be able to effectively communicate that they're thirsty.) Children also often allow dehydration to progress further, not noticing the symptoms until its too late--a big problem especially for sports participants. Water sources Most foods contain a substantial amount of water, although some contain more than others. Foods that have a higher than average water content include fruit, vegetables, milk, yogurt, cottage cheese, and ice cream. Of course, all beverages are mostly water, but some--fruit juice or punch, for example--may cause loose stools and blunt the appetite when consumed in excess. Beverages that have caffeine, such as colas and iced tea, will actually cause the body to lose more water because they interfere with the kidney's ability to create a concentrated urine. Clearly, plain water is best for most everyday situations. A glass of cool water (refrigerator temperature) is quickly absorbed by the body to help cool down overheated body temperatures. If you like bottled water, make sure it contains fluoride, that great protector of teeth and bones. There are some conditions in which a well formulated sports drink is more appropriate than water, such as when the environment is hot or humid or when the child is vigorously playing. How much is enough? Most school-age children require six or seven 8-ounce cups of fluid a day. Most of this fluid will come from food (approximately two cups) and beverages such as milk (approximately two to three cups). During periods of high fluid loss, children often will need to almost double their usual fluid requirement. You'll know if your child is getting enough fluid by the color of her urine: Dark and strong-smelling urine is a sign of dehydration. Children with hard stools also benefit from more fluid, as well as dietary fiber.
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