Water and hydration — Health, 7–10 years
Our bodies need water to work well, and thirst is one useful signal that it is time to drink.
What hydration means
Hydration means having enough water and other suitable drinks in your body for it to do its jobs. Water helps carry substances around, cool you when you are hot, and keep your mouth, eyes and skin from becoming too dry. Your body loses water when you sweat, breathe and go to the toilet.
Why drinking matters
People need a way to replace water that leaves the body, especially during hot weather or exercise. If too much is lost, a child may feel thirsty, tired, dizzy or develop a headache. Thirst helps, but during a long game it is sensible to take regular water breaks instead of waiting until you feel very thirsty.
A hot afternoon
Maya plays football for an hour on a warm day. First, she drinks some water with her snack. Next, she takes a short drink break halfway through the game and another one afterwards. When she feels thirsty, she drinks again and tells an adult if she feels dizzy or unusually weak.
The sweet-drink trap
A common mistake is to think that a colourful, sweet drink is always the best way to hydrate because it tastes good. It does contain liquid, but it may also contain a lot of sugar, which is not needed every time you are thirsty. Water is usually the simple choice for ordinary play and school days.
Hydration in daily life
You use this idea when packing a water bottle for school, walking on a hot day or taking a drink after sport. Adults use it too when planning safe breaks for workers and athletes. If someone is vomiting, has diarrhoea or cannot keep drinks down, tell an adult, because that can cause water loss quickly.
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