Encouraging Kids to Drink More Water
Lauren Rudko PT MSc. PT
If your child is experiencing bowel and or bladder dysfunction, ensuring that they're correctly hydrating can play a significant role in managing their symptoms. Hydration can help with learning the sensation of bladder fullness/emptiness, decrease bladder irritation and urination frequency, and ensure that fiber and/or osmotic laxatives (ex., Restoralax, Magnesium) can have their full effect.
The amount of water a child should drink is based on their body weight, with the general rule of thumb being half of their body weight in ounces (ex., A 50lbs child should drink 25 oz of water or 739 ml/day). Here are some effective strategies, backed by the benefits of hydration, to help parents increase their children's water intake:
Lead by Example: Children often mimic their parents' behaviors. Make a conscious effort to drink water regularly throughout the day, and your child will likely follow suit.
Make Water Accessible: Keep water within easy reach for kids. Have a personal water bottle for each child to carry around, ensuring they're more likely to take sips throughout the day.
Enhance the Flavor Naturally: Some kids may find water too bland. Enhance its appeal by adding slices of fruits such as lemon, lime, cucumber, or berries to naturally flavor the water without adding sugar. Depending on your household rules, putting a splash of fruit juice in water can also be helpful.
Establish a Routine: Incorporate water drinking into your child's daily routine. Encourage a glass of water after waking up, during each meal, and between meals.
Use Fun Cups and Straws: Children are more likely to drink water if it's presented in a fun way. Let them pick out their colorful cups, bottles, and straws to make water drinking more exciting.
Educate on the Importance: Explain why drinking water is important to your children. Use age-appropriate language to discuss how water helps their body and brain.
Reward System: Create a reward system for meeting daily water intake goals. Rewards can be simple, such as stickers or an extra story at bedtime, to motivate them positively.
Monitor Fluid Intake: Pay attention to how much your child drinks and ensure they get enough throughout the day. Remember, needs can vary based on activity level, age, and climate.
Offer Water First: Encourage children to quench their thirst with water before offering other beverages. A water-first approach helps establish water as the primary go-to drink for thirst.
Hydration Through Foods: Incorporate high-water-content foods into their diet, such as watermelon, cucumbers, and oranges, which can help keep them hydrated.
By implementing these strategies, parents can help ensure their children stay adequately hydrated, contributing to better bowel and bladder health. Remember, making small and consistent changes can make a big difference in your child's hydration habits. Working with a pelvic health physiotherapist to assess hydration needs and set goals as part of a larger treatment plan can help decrease your child's symptoms.