June 2006
Health Notes: Clear, Cool Water Keeps Us Healthy
By Katy Levenhagen, M.S., R.D.
Water is an essential nutrient; we need to get enough every day. Did you know that we can go without food for several weeks, but can survive without water for only a few days? Drinking water not only quenches our thirst, it is essential for many vital bodily functions.
Every single cell in the human body needs water for nourishment
and to remove waste. Without it we would be poisoned by our own waste
products. Water also helps move food through the digestive tract and helps
prevent constipation. Water regulates the body’s cooling system
through perspiration, and it keeps skin healthy. It also supports the
immune system and helps control blood pressure.
How much water do we need? The recommendation of eight 8-ounce glasses
of water per day is for an adult who is engaged in light activity and
consumes about 2,000 calories per day. Children should take in more water
per calorie than adults because they’re more active and more of
their body mass is made up of water. More than half of the human body
is water, and children’s bodies contain about 10 percent more water
than adults’ bodies do. A good guideline for children is a few glasses
of water a day, as well as a couple of glasses of milk, a small glass
of juice and a variety of other foods, including a few servings of fruits
and vegetables. If a child is more active than average, serve more water.
When we do not get enough water, we become dehydrated, which can cause headaches, mood changes and difficulty concentrating. Children don’t always recognize the sensation of thirst. Sometimes when children complain of their head hurting, they appear lethargic or they start to get unusually cranky, they may be slightly dehydrated.
When it comes to hydration, pure water is the best liquid
for children. Milk and small amounts of juice, in addition to a wide assortment
of foods (especially fruit and vegetables), also contribute fluid to a
child’s diet. Drinking certain beverages such as soda and other
caffeinated drinks may encourage fluid loss. Caffeine acts as a diuretic,
causing the body to lose about half of the liquid consumed from the beverage.
Be aware that sugar in juice can contribute to tooth decay and that juice,
like soda pop, adds extra calories. The amount of sugar in a 12-ounce
can of soda is the same as in a 12-ounce glass of apple juice (9.75 teaspoons).
Adding one 12-ounce soft drink or juice box to a child’s fluid intake
will tack on a whopping 150 “empty” calories – calories
with no nutritional value.
A cup of 100 percent fruit juice contains a daily dose of Vitamin C, but has no fiber and has twice the calories of a serving of fruit. In addition, most fresh fruit contains at least 80 to 90 percent water. Consider orange smiles, whole strawberries and cantaloupe slices to give your children Vitamin C, fiber and water without the empty calories.
Model for your child that drinks don’t always have to be sweet, colored or in a box with a straw. Keep a pitcher of cold water in the refrigerator. Serve water in a fancy glass with lemon, lime and orange slices for special occasions. Serve it in between meals and snacks. Encourage your child to carry a bottle of water around when playing outdoors. And drink it yourself!
Choosing to drink water often is one more easy way to keep families healthy.
Katy Levenhagen, M.S., R.D., is a nutritionist with the Snohomish Health District’s Partners in Child Care Program (425-339-5230, www.snohd.org). In King County, contact Public Health – Seattle & King County, Child Care Health Program (206-296-2770, www.metrokc.gov/health/childcare).
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