Because of their higher water content, children need more fluid per day than adults in relation to their body weight. For the same reason, even a slight lack of fluids can quickly impair mental and physical performance in young children.
The German Nutrition Society (DGE) recommends the following water intake per day for children and adolescents:
| Age | Total water intake (ml/day) |
| 0 to < 4 months | 680 |
| 4 to < 12 months | 1000 |
| 1 to < 4 years | 1300 |
| 1600 | |
| 7 to < 10 years | 1800 |
| 10 to < 13 years | 2150 |
| 13 to < 15 years | 2450 |
| 15 to < 19 years | 2800 |
Note: Every child is different – some children drink a lot, others less. It is important to recognize possible signs of fluid deficiency early.
Signs of fluid deficiency
You can tell that your youngster is not drinking enough fluids by the following symptoms:
- Urine is dark in color.
- The stool is solid; the child suffers from constipation.
- Its mucous membranes are dried out.
- It makes a physically weak impression.
- In extreme cases, it is apathetic (listless).
To avoid deficiency, let your child drink as often and as much as he wants. Also, do not forbid him to drink before eating – for fear that he will then not eat enough. This concern is unfounded.
Water is the most important food anyway. Analyses have shown that tap water is better than its reputation. It even has to meet stricter guidelines than mineral water. Exceptions are areas where an elevated nitrate content of the groundwater has been detected. Nevertheless, you can offer your child tap water without hesitation almost everywhere in Germany.
Milk
- Low-fat (semi-skimmed) and skimmed milk have 1.5 to 1.8 percent fat (low-fat milk) or a maximum of 0.5 percent fat (skimmed milk). Additional enrichment with milk protein is permitted. Both types of milk are generally pasteurized and homogenized.
- ESL milk is fresh milk with a longer shelf life (ESL = extended shelf life). It can be produced in two ways: Either fresh milk is heated up to 85 to 127 °C for one to four seconds, or it is heated for a short time after a so-called microfiltration process. In both cases, the result is milk that can be kept for up to three weeks at a maximum storage temperature of 8 °C. The milk also loses its flavor during storage. In addition, ESL milk loses fewer vitamins and flavor during production than UHT milk.
Juices
- Fruit nectar is a mixture of juice with water and sugar. The minimum fruit content is 25 to 50 percent, depending on the type of fruit used. For example, currant nectar must contain at least 25 percent fruit, raspberry nectar at least 40 percent and apple nectar at least 50 percent.
- Fruit juice spritzers are made up of fruit juice and mineral water. There is no minimum fruit content requirement. Like soda pop and energy drinks, fruit spritzers and fruit juice drinks are classified as soft drinks.
Lemonades and colas
- Your child should drink sodas and colas as infrequently as possible. These soft drinks consist mainly of sugar, water and additives, are oversweetened and spiced up with artificial flavors to improve taste.
- Many beverages and confectionery contain azo dyes of concern, for example E 102 (tartrazine). They can trigger allergies and are suspected of increasing concentration problems and hyperactivity in children. Since July 2010, the addition of certain azo dyes has therefore had to be labeled throughout the EU with the statement “may impair the activity and attention of children.
