Drink water the right way

chinacdc.cn | Updated: 2022-10-28
1. Learn about water
Water is an important component of the human body and is essential substance to all life, which plays a role of regulating physiological functions. The Chinese School Age Children's Balanced Diet Pagoda (2022) emphasizes that water is an important part of the diet of school children and teens aged 6 to 17.
 
2.Appropriate intake of water
The intake and discharge of water in the human body maintain its balance. The appropriate water intake for school children aged 6-17 is established in The Reference Dietary Nutrient Intake of Chinese Residents (2013 Edition):
 
Children aged 6 drink 800ml of water every day
Children aged 7-10 drink 1,000ml of water every day
Children aged 11-13 drink 1,100ml, (girls) - 1,300ml (boys) of water every day
Children and teens aged 14-17 drink 1,200ml (girls)-1,400ml (boys) of water every day
 
3. How to drink enough water?
Stay hydrated with multiple water intakes in small portions
 
Feeling thirsty is a sign that the body is dehydrated. Drink water before you feel thirsty. You should drink a small amount of water many times a day, and drink 100-200ml of water every time.
 
Drink one glass of water in the morning and evening respectively, and drink water every 1-2 hours in the rest of the day. Don't drink too much water before eating, or it will dilute gastric juice and affect the digestion and absorption of food.
 
Drink plain water
Plain water is cheap, easy to get, safe and hygienic, and you do not need to worry about the health risks caused by "added sugar".
 
Plain water is the most economical drinking water that can meet the needs of children and should be their first choice. However, the temperature of plain water should not be too high. The appropriate temperature of drinking water should be 10 to 40 C.
 
 
What if children don't like plain water?
 
If children do not like to drink plain water, their parents can add one to two fresh lemon slices or three to four mint leaves to enrich the color and taste of the water. 
 
They can also make some traditional drinks without sugar, such as mung bean soup and sour plum soup.
 
Milk and fresh juice are both healthy drinks. However, if you drink milk or fresh juice in the same amount as drinking water, your energy intake will increase, and this excess energy may contribute to the risk of obesity and other diseases.
 
"Zero sugar" or "Zero energy" drinks are not really sugar-free or energy-free. Parents should be fully aware of the harm of beverages to the health of school-age children. They should set an example by not drinking and not buying these beverages, and give plain water to their children.