For Kids, the Water Glass Is Half-Empty
< Sep. 29, 2010 > - U.S. kids are getting most of the water in their diet from sweetened drinks instead of plain old H2O.
A study in the October issue of the American Journal of Clinical Nutrition found that, depending on age, only 15 to 60 percent of boys and 10 to 54 percent of girls get the minimum amount of water recommended by the Institute of Medicine (IOM).
Water is critical for good health because it helps with digestion and carries nutrients to cells in the body. It also helps regulate body temperature and lubricates joints. Even mild dehydration can cause fatigue, muscle weakness, and headaches.
A closer look
Researchers at the City University of New York and National Cancer Institute looked at the water intake of 3,978 boys and girls, ages 2 to 19, who had been in a national nutrition study from 2005 to 2006. They looked at water consumption, as well as at water in moist foods and moisture in all beverages and nutritious drinks such as milk and juice.
They found that kids of all ages were more likely to drink beverages than water at mealtime. More than two-thirds of water consumed came from beverages with main meals, and only one-third of the plain water was consumed with meals.
Children who drank the most plain water consumed fewer sweetened beverages and ate fewer high-calorie foods.
As the children got older, they drank more plain water and less of nutritious beverages such as milk, the researchers found.
"Efforts to moderate the consumption of sweetened beverages and promote plain water intake should not only continue to promote plain water for snacks but also should recognize the importance of replacing nonnutritive beverages at meal time with plain water," the researchers say.
According to the IOM, children ages 1 to 3 years should have 5.5 cups of water or equivalent fluids each day. Children 4 to 8 should have 7.25 cups a day. Preteen boys should have 10.25 cups; teen boys, 14 cups. Preteen girls should have 9 cups of water or equivalent fluids a day; teen girls, 10 cups.
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Beverages of Choice
When your kids are thirsty, offer water first, and make skim or 1 percent milk their second choice. Here are other ideas from the CDC and the American Dietetic Association on how to encourage your children to make more nutritious beverage selections:
Always talk with your health care provider to find out more information.
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