It is important to be well hydrated to ensure oxygen and nutrients are carried through the
blood stream to cells and organs. Physical and cognitive performance is drastically affected
by just a 2% reduction in fluid levels in your body.
Water is one of the most important elements in the human body. It acts as a lubricant and
solvent and is also essential for normal functioning of the digestive system to prevent
constipation. Fluid also helps to maintain body temperature.
Dehydration is when there is not enough fluid in the body to keep it working properly.
Dehydration is caused when children are not drinking enough when they are active,
especially when it is extremely hot. Dehydration can also be caused by illness such as fever,
vomiting and diarrhoea or a sore throat.
Signs of mild-dehydration include dry or sticky mouth, dry lips, sunken eyes, urinating less,
dark urine, a light-headache or drowsiness. Dehydration is also characterised by a child
being extremely thirsty, lethargic, irritable, and breathing faster than usual.
Prevent dehydration by offering fluid frequently. Your child should drink often, especially
during hot weather. It is ideal to drink extra fluid before sport practice or being active, and
then to take regular drink breaks during activities, about every 20 minutes.
Recommended daily intakes of water* (by age):
Children 4-8 years: 1200 ml from drinks, and a total of 1700ml from drinks, water and water obtained in food.
Boys 9-13 years: 1800 ml from drinks, and a total of 2400ml from drinks, water and water obtained in food.
Girls 9-13 years: 1600 ml from drinks, and a total of 2100ml from drinks, water and water obtained in food.
* Dietary Reference Values for water, potassium, sodium, chloride and sulfate. Washington DC: Institute of Medicine of the
National Academies, 2004.
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