Water is essential for life. Children should drink plenty of liquid everyday. It is important to drink more when the weather is warm and when we are physically active.

Humans can live without food for a few weeks, but without water we can only survive a few days. Water is a vital part of the body's cells. Human blood is 95% water, the human brain is 75% water and even bones contain 22% water. In total our bodies are about 66% water. The body needs water to digest food, transport nutrients and to remove waste.

Water Helps Control Body Temperature

Evaporation of water through the skin helps the body keep cool and we lose much more water from the body when the weather is hot. Even in cool weather, we can lose about two litres each day through breathing, sweating and urine.

Children Should Drink Plenty

We suggest at least 6-8 glasses of liquid each day. They should drink more to replace extra water lost during physical activity. Children should not wait until they feel thirsty before drinking, as thirst is a sign of being dehydrated. Dehydration is unhealthy and causes tiredness, headaches and poor concentration.

What Should I Drink?

Water is a good way for children to replace liquid. They can also choose from a wide variety of other refreshing drinks such as fruit juice, carbonated drinks, squash, fruit flavoured drinks, milk, soya milk and yogurt drinks, in moderation.

Different types of drinks provide different nutrients. Like fruit itself, fruit juices provide vitamins and minerals. Children can try a wide range of fruit juices such as orange, grapefruit, apple, pineapple, tomato and vegetable juice, ideally with their meals.

One glass of fruit juice everyday counts as one fruit portion towards our daily target of '5 fruit and vegetable portions a day'. Milk and milk-based drinks are also important for children as they provide calcium and protein.

Encourage a variety of drinks to help ensure that children enjoy drinking, keep up their fluid intake and benefit from a range of nutrients.

Food Contains Water Too

Did you know that fruit can contain up to 90% water and there is 60% water in steak, and, even biscuits are 5% water. Even so we get most of our water (around two thirds) from drinks.