As we enter the summer months, the weather will become warmer and more humid. Physical activity and exertion can result in the body becoming dehydrated through the loss of fluids. As a Children’s Activity Professional you play a crucial role in highlighting the importance of rehydration.
Active children may lose large amounts through sweating, and are often so involved with what they are doing that they forget to drink. Periodic reminders will help them take fluid on board. This is not only important for a child’s welfare, but will also help with performance and concentration.
“Dehydration hinders performance in terms of strength, speed, endurance, concentration and co-ordination.” Jane Griffin, Sport Nutritionist, British Dietetic Association
The European Food Safety Authority (ESFA) advises that:
- Children between 4-8 years old should be drinking 1.6L of water per day
- Boys aged 9-13 years old should be drinking 2.1L of water per day
- Girls aged 9-13 should be drinking 1.9L of water per day
- Boys aged 14 and over should be drinking 2.5L of water per day
- Girls aged 14 and over should be drinking 2L of water per day
It is calculated that of the total water consumed, about 25% typically comes from food, and around 75% from beverages, but this of course varies depending on diet and individual choices.
Pre-adolescent children are much more susceptible to developing heat related conditions, especially heat exhaustion, than teenagers and adults. It is important to develop precautionary measures to prevent heat related problems.
The ESFA also offers some practical tips on how keep active children hydrated, especially in warmer environments:
- Ensure children drink before engaging in any form of physical activity and call them in frequently for drink breaks
- To avoid overheating, encourage regular breaks in the shade when the sun is hot
- Keep drinks at a cool temperature whenever possible and if they refuse to drink water then encourage other forms of hydration. All beverages including water, squash, juice and milk can help meet a child’s hydration needs
- Encourage the consumption of fruits and vegetables whenever possible as these are high in water content
When working with active children it is essential to anticipate dehydration and heat sickness, rather than having to deal with it when it occurs. All of us want children to get the most out of being out in the open, so let’s allow them to have the best experience possible and get the most out of the activity.
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The Register of Children's Activity Professionals 