It is important to remain hydrated throughout the day. The amount you need to drink depends on your age, size and how much exercise you do.
If you under 8 years of age you need to drink at least 4 – 6 glasses of water a day. If you are older than 8 years you need to drink at least 6 – 8 glasses of water a day. If you are playing sports or are extra active then you will need to drink more. During the summer and on a hot day it is also important to drink more water.
Water and milk are the best drinks for children as they do not contain sugar and will not harm your teeth. If you don’t like drinking plain water, you could add some no-added sugar squash or fruit juice.
Water is constantly being lost from our body (when we go to the toilet or sweat) so staying hydrated and drinking lots of water is important. This can help you stay alert, have better concentration, keep your energy levels up and help to keep your skin hydrated.
Not drinking enough water and being dehydrated can cause you to have poor concentration, feel tired and sleepy, you might also get a headache and have dry skin.
Top tips for staying hydrated
- Have a drink before going to school
- Have a drink during breaks and playtime
- Pack a water bottle in your school bag and lunchbox (You can pack a frozen water bottle in your lunch box for a cool drink throughout the day)
- Drinks regularly throughout the day, especially in hot weather or when you are more active
- Watermelon, strawberries, cucumber and celery are good for keeping you hydrated
- Avoid sugary and energy drinks