How much should a child drink per day?

Recent studies have shown that almost all children drink too little. Although a slight fluid deficit has no serious health consequences, children who consistently drink too little are more likely to suffer from digestive complaints, poor concentration or dry, cracked skin. How much fluid a child needs per day depends on many different factors:

• Size and weight of the child

• Physical activity

• Weather/temperatures

• Child's diet

Not all fluid needs are met through drinks: Those who eat a lot of raw fruit and vegetables or soups also take in fluid that way. Highly salted or sugared foods, on the other hand, increase fluid requirements. During breastfeeding, babies do not need additional fluids. For the years thereafter the following daily reference values apply:

• 1-3 years: 600–700 ml of fluid

• Preschool age: 800 ml of fluid

• Primary school age: 900–1,000 ml of fluid

• From 10 years: 1.2–1.4 l of fluid

• From 15 years: 1.5 l of fluid and more

Unless your house is supplied by old lead pipes, you can confidently offer your child tap water. If in doubt, your water supplier can tell you more about the drinking water quality in your region.

Which drinks are suitable for children?

Plain is best: The best choice are drinks that contain neither sugar nor sugar substitutes, no caffeine and no other chemical additives, i.e. water and unsweetened fruit and herbal teas. These drinks should always be available at meals and in between, if necessary with a straw, because it encourages almost all children to drink.

Fruit sugar trap: Pure fruit juices do not contain additives and do have some vitamins, but they also contain a lot of fruit sugar. In terms of sugar content, a glass of apple juice can easily compare with a glass of lemonade. If you give your child juice, you should therefore mix it with water at about a 1:3 ratio. Juices can also be well mixed with cooled mallow or rosehip tea.

Exceptions allowed? Of course there are occasional exceptions to the beverage rules: If, for example, all children at a birthday party receive sweet lemonade, you should not forbid your child. What is important is that your child learns healthy drinking habits from an early age and that these are practiced in everyday life.

How can I tell if my child is drinking enough?

If your child shows the typical signs of dehydration, the fluid deficit is already very serious. This can happen, for example, at very hot temperatures and prolonged exertion. Children who regularly drink a little too little are usually completely healthy. One indication that your child should drink a little more could be Constipation or frequent stomach aches They may be. Dark, strongly smelling urine can also indicate dehydration.

Tips for healthy drinking

Be a good role model: Choose water, tea, or diluted juice yourself; that way you are not only a good role model, but also do something for your own health. If cola, lemonade, etc. are not in the house at all, your child will not get the idea to ask for anything other than water.

Drinks always within reach: Drinks should be within reach for your child all day long, e.g. in a sippy cup in the child's room and in the kitchen or as a water bottle for on the go. If your child often forgets to drink, you can also introduce regular drinking breaks during which you take a sip together.

Also drink with meals: Older generations in particular often think that children should not drink at meals so they don't 'drink themselves full'. This belief is now considered wrong — moreover, digestion can be made more difficult if there is nothing to drink with a meal.

A fun water bottle: A great water bottle encourages many children to drink more. There are all kinds of models: with special closures, colorful straws or pictures on them. Choose a water bottle together with your child that they like.

Lots of fresh fruit and vegetables: Sufficient drinking and a healthy diet go hand in hand: Offer sliced raw vegetables and fruit as a snack, squeeze fresh orange juice for Sunday breakfast and start lunch with a small raw vegetable salad. That way you have already done a lot for a healthy fluid balance.