Hydration: Why It’s So Important for Teens

Is your teen drinking enough water? Did you know it's an important key to taming their attitude? Find out why hydration in teens is so important.

Sharing is caring!

Keeping our teens properly hydrated is an important factor to their overall health and well being.   I’d be willing to bet most of us underestimate how much hydration or lack thereof affects us and how many of us really aren’t drinking enough…teens included.

I’ve been posting a lot lately about all the ways our tween’s attitude can be affected (ours too).

This post digs deeper into the how’s and why’s of hydration.

I know when I don’t drink enough water I don’t feel well.  I’m crabbier, more tired and sometimes my muscles hurt.  It’s no different for tweens and teens.

 

Is your teen drinking enough water? Did you know it's an important key to taming their attitude? Find out why hydration in teens is so important.

 

This post contains affiliate links. I will earn a commission at no additional charge to you if you make a purchase using my links. Click here to see my full disclosure policy.

Why is hydration so important?

Drinking fluids, water mostly,  is vital to every part of our body.  Our cells scream for it, need it to make the most basic functions happen.  When it doesn’t have enough, simply put, things don’t work right.   When all systems are operating at their best we feel our best.  And that includes our brains.  More hydration = better attitude.  

Many people focus on hydrating during hot weather forgetting that getting enough water is important all year round.

More benefits of getting proper hydration

  • Muscles and joints work better
  • Body temperature is regulated
  • Helps transport nutrients and flush toxins
  • Clear and supple skin
  • Healthy hair
  • Better sleep, less fatigue

Considering all the demands being put on teens these days from academics, sports and learning to navigate all the twists and turns that their growing bodies, minds and lives are taking, hydration really does affect so much.

How much water should I drink? 

How much water you drink per day depends on your body weight.

Body weight divided in half = number of ounces.

Example:  100 pounds = 50 ounces of water per day.

Anything ounces of liquid containing caffeine takes away from that number.  So if all you have is caffeinated drinks you are actually in the negative.

To make sure everyone in our house gets enough water, we have the water filter pictured below in our refrigerator.

This water filter is the same one in a pitcher style.  Although the bigger one doesn’t take up too much room.  I’m still refilling it constantly.  Always ready and always cold.  I keep it full and use refillable water bottles to take when we go out.

PUR DS1811Z Ultimate Water Dispenser w/LED & Lead Reduction Filter, WhitePUR DS1811Z Ultimate Water Dispenser w/LED & Lead Reduction Filter, White

 

Any fluids besides water usually have sugar, so water is a much better choice.  The kids have always been water drinkers so it’s not “boring” to them like it is to some people.  But if it’s an issue, adding a squeeze of lemon, lime or infused water is a nice treat.

But let’s be realistic and know that kids can be a pain, lol and variety is appreciated, so…

Other ways besides water to get more fluids

Milk

Cow’s milk and its other alternatives provide additional liquids.  The lower the fat content the higher the water content.  So many alternatives depending on the needs of your kid.  Some kids need that high-fat content, like coconut milk that has 40 of its 45 calories per serving, coming from fat.  Other kids have allergies or just don’t like milk.

Juice

Fruit and vegetable juices have their place but watch the sugar and the quantities.  Extra sugar doesn’t help with that attitude.

While these aren’t juice, many kids would think sports drinks and vitamin waters fall into the same category.  But it’s way too much sugar.  Labels are misleading, we often look at the sugar quantity and don’t realize that’s per serving, not per bottle which is often 2 servings, so double it!

In fact, most of our sports teams tell the kids not to bring them.  Often with more sugar than soda and definitely made with dyes.  If all else fails, at least dilute them with water.   Even vitamin waters often contain high amounts of sugar and other substances too.  

Fruits and Vegetables

Getting your nutrition is best naturally rather than in juice form.

Fruit is filled with water, some more than others.  Strawberries are the most with 92%.

Melons such as watermelon, cantaloupe and honeydew are more than 90% water. 

Others like apricots, blueberries, oranges, peaches, pineapples, plums and raspberries contain over eighty percent water.  For those picky kids, try making smoothies.

For veggies, cucumbers, celery and iceberg lettuce the list for high water content.  Not all kids will appreciate green smoothies but give it a try but sneaking a little in with the fruits works too.

Decaffeinated teas

Having tea before bed gets in a bit more liquids and can be a great slow down addition to bedtime routines.

Think Your Tween May Be Dehydrated?

The signs and symptoms of dehydration include:

  • Dizziness.
  • Headache.
  • Dark urine (may have a strong odor)
  • Inability to urinate.
  • Dry mouth and nose.
  • Weakness.
  • Nausea and vomiting.
  • Skin that does not flatten when pinched and released

While most of these dehydration symptoms are more extreme cases such as when overexerting during sports, hot weather or illness, the quickest way I know I need to drink more is usually I get tired, crabby or a get headache.

Best ways to stay hydrated

Keep calm and stay hydrated.

 

Use this bullet journal to watch patterns emerge and learn mood triggers. See the link between daily habits and mood. Gives kids a chance to learn how to take an active role in how they feel. See how self-care is not only okay, but essential.

 

Live Infinitely 32 oz. Infuser Water Bottles - Featuring a Full Length Infusion Rod, Flip Top Lid, Dual Hand Grips & Recipe Ebook Gift (Blue, 32 oz)Live Infinitely 32 oz. Infuser Water Bottles – Featuring a Full Length Infusion Rod, Flip Top Lid, Dual Hand Grips & Recipe Ebook Gift (Blue, 32 oz)Live Infinitely 32 oz. Infuser Water Bottles - Featuring a Full Length Infusion Rod, Flip Top Lid, Dual Hand Grips & Recipe Ebook Gift (Blue, 32 oz)1 Gallon(128OZ) Water Bottle Inspirational Fitness Workout Sports Water Bottle with Time Marker Times for Measuring Your H2O Intake, BPA Free Non-Toxic,Leak Proof Lid (1 Gallon, Pink)1 Gallon(128OZ) Water Bottle Inspirational Fitness Workout Sports Water Bottle with Time Marker Times for Measuring Your H2O Intake, BPA Free Non-Toxic,Leak Proof Lid (1 Gallon, Pink)1 Gallon(128OZ) Water Bottle Inspirational Fitness Workout Sports Water Bottle with Time Marker Times for Measuring Your H2O Intake, BPA Free Non-Toxic,Leak Proof Lid (1 Gallon, Pink)Hydro Flask 40 oz Double Wall Vacuum Insulated Stainless Steel Leak Proof Sports Water Bottle, Wide Mouth with BPA Free Flex Cap, CobaltHydro Flask 40 oz Double Wall Vacuum Insulated Stainless Steel Leak Proof Sports Water Bottle, Wide Mouth with BPA Free Flex Cap, CobaltHydro Flask 40 oz Double Wall Vacuum Insulated Stainless Steel Leak Proof Sports Water Bottle, Wide Mouth with BPA Free Flex Cap, CobaltWACOOL 3L 3Liter 100oz BPA Free EVA Hydration Pack Bladder, Leak-Proof Water ReservoirWACOOL 3L 3Liter 100oz BPA Free EVA Hydration Pack Bladder, Leak-Proof Water ReservoirWACOOL 3L 3Liter 100oz BPA Free EVA Hydration Pack Bladder, Leak-Proof Water ReservoirBEAST 20oz Tumbler Insulated Stainless Steel Coffee Cup with Lid, 2 Straws, Brush & Gift Box by Greens Steel (20 oz, Matte Black)BEAST 20oz Tumbler Insulated Stainless Steel Coffee Cup with Lid, 2 Straws, Brush & Gift Box by Greens Steel (20 oz, Matte Black)BEAST 20oz Tumbler Insulated Stainless Steel Coffee Cup with Lid, 2 Straws, Brush & Gift Box by Greens Steel (20 oz, Matte Black)

 

 

 

Is your teen drinking enough water? Did you know it's an important key to taming their attitude? Find out why hydration in teens is so important.

Sharing is caring!

9 thoughts on “Hydration: Why It’s So Important for Teens

  1. Good article, Laurie. I always struggle explaining my preteen son the importance of staying hydrated 🙁
    I’d like to argue one of your points in the article, though, and that’s – the milk.
    Now, I know that milk has strong tradition in our minds, as a healthy thing to consume, but there are some harsh facts about it. After age 8, 65% of the people on Earth are lactose intolerant! Besides that, there’s dairy allergy (which is not lactose intolerance!) which is one of the most commonly reported food allergies, just below peanut allergies. Milk can cause bloating, constipation and acid reflux and has been clinically connected with tons of other problems – sinus problems, migraines, increased eczema, even and joint pain. It’s doing a body whether you’re lactose tolerant or not.
    No, I’m not a milk hater, but, I’d just make a little reserve here – milk is not a substitution to water.

    • Laurie O'Rourke says:

      Hi Vlad, You’re right! I totally agree with your feelings about milk. There are a lot of people who can’t or don’t drink milk. My daughter is one of them. While water is best for hydration, I simply included it as an additional source of liquids since it is a part of some people’s overall diet. There are other milk sources besides dairy as well such as rice, coconut, almond, and soy. Although, those sometimes come with their own list of problems as well. Thanks for commenting.

      • Vlad says:

        You’re welcome 🙂 I like your blog, written in such honest and personal way. In your posts I’ve learnt some … not so cheerful parts of your own life story, and I hope that you’ll overcome it. All the best!

Leave a Reply

Your email address will not be published. Required fields are marked *

CommentLuv badge

This site uses Akismet to reduce spam. Learn how your comment data is processed.