“Water, water, everywhere ….”
Yesterday in HEALTHY HALLOWEEN COUNTDOWN we considered the importance of a nutritious (high in protein and in fiber) meal or snack in advance of your children hitting the street to gather Halloween treats in the neighborhood. Today we will look the crucial role of water in maintaining healthy control of appetite and reducing the overconsumption of candy and other empty-calorie junk foods as your children make their way door-to-door in the neighborhood collecting “beggars loot” on Halloween.
It is important, of course, to stay well hydrated every day for a variety of health reasons, not the least of which is that thirst can sometimes masquerade as hunger. In the special case of Halloween, though, there is extra jeopardy that you or your children could easily succumb to the temptation to eat a high-calorie Halloween treat when a drink of water is what your body really needs. Encourage each individual in your entourage to take along a water bottle for sipping as you travel from house to house; then plan to consume at least one nice, long drink for each block you walk.
How much water is “enough” for children?
Fluid requirements for children are sometimes better estimated by weight than by age to take into account the possibility of an underweight or overweight child; however, the table below shows the baseline requirements for normal, healthy children:
— Total Daily Beverage and Drinking Water Requirements for Children —
| Age Range | Gender | Total Water (Cups/Day) | ||
| 4 to 8 years | Girls and Boys | 5 | ||
| 9 to 13 years | Girls | 7 | ||
| Boys | 8 | |||
| 14 to 18 years | Girls | 8 | ||
| Boys | 11 |
(Data are from Institute of Medicine of the National Academies. Dietary Reference Intakes (DRIs) Tables. Recommended Daily Allowance and Adequate Intake Values: Total Water and Macronutrients)
How might I know if a child needs to drink more water?
Physical symptoms of dehydration may consist of weight loss greater than one percent per day, increased thirst, decreased urine output, highly concentrated urine, etc. If you are uncertain of your child’s specific situation, please consider checking with your doctor or consulting a dietitian who specializes in pediatric nutrition to determine if you are providing an appropriate amount of fluid each day.
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And please stop back at this HEALTHY HALLOWEEN COUNTDOWN site tomorrow to take a look at why it is essential to set limits for your children before they even take their first step out the door to begin the Halloween “harvest” of goodies.