From the Deputy Principal...

Children & hydration

How much water does my child need?

The amount your child needs will vary depending on their age, size, and level of activity. For children under 8 years of age, at least 4-6 glasses of water are recommended. For children older than 8 years of age a minimum of 6-8 glasses is recommended.

If your child is playing sports or is very active they will need extra fluid, see our section on hydration for active kids. Kids will also need more fluid on hot days or when unwell.

Tips to help your kids stay hydrated!

• Pack a water bottle for school and when you go out. Try a frozen water bottle in summer.
• Encourage your child to drink water before, after, and during physical activity
• Always offer water with meals and snacks
• Encourage your child to drink water, even if they don’t like it.

Tips for kids who don’t like water

Try adding slices of fruits such as lemon or orange to water, for variety and flavour.

• Let your kids choose their own drink bottle or serve water in colourful glasses or jugs.
• Be a role model! Make a point of drinking water with your kids.
• Experiment with temperature; try having a jug of water in the fridge, adding ice cubes, or even warm water in winter.

Water is the best choice to keep your kids hydrated throughout the day. Water contains no extra energy and can quench your thirst. Other fluids such as milk, juice, and sweetened drinks can also contribute to your child’s fluid intake.  

Soft drinks,juice and sweet drinks

• Sugar-sweetened drinks such as soft drinks, cordials, fruit drinks, vitamin-style waters, energy and sports drinks, are not recommended or needed.
• Encourage children to eat fresh fruit and vegetables instead of drinking juice.
• Limit consumption of fruit juice to ½ cup (no added sugar) occasionally.
• Encourage children to drink and enjoy water. Have water as the main drink in your family.
• Be patient. It takes time to make changes to your child’s diet.

Yours in Love, Peace and Learning

Rozanna Elmassih