Why the Right Hydration is Essential for South African Children in Summer

The hottest month of the year is upon us, which means increasing the fluid intake. While many adults are conscious of this need, hydration remains one of the most underestimated pillars of child health, with particular attention required in summer.

“Food often takes centre stage in nutrition discussions, but the role of hydration is every bit as important,” explains Mbali Mapholi, Registered Dietitian and Laager Rooibos partner. “From learning and mood to digestion, temperature control and physical activity, the body depends on adequate hydration to function properly.

“Encouraging children to drink more doesn’t have to be a struggle, and enticing yet healthy options like Laager Tea4Kidz Rooibos, which is naturally sweet and caffeine-free, can make all the difference in helping little ones drink enough throughout the day. Whether it’s hot, or in iced tea or frozen form, it’s an easy way to introduce the necessary fluids in a fun and enticing way.”

She says that children are physiologically more vulnerable to dehydration than adults, yet are often the least aware of their hydration needs: “Building strong hydration habits early is one of the most valuable investments parents and caregivers can make in a child’s long-term health and wellbeing.”

Why Does Hydration Matter in Childhood?

Mbali says that water makes up around 60 to 70% of a child’s body, and with the rising temperatures in February, fluid intake needs to increase. This is because water plays a vital role in:

• Regulating temperature
• Digesting and absorbing nutrients
• Supporting kidney function and eliminating toxins
• Lubricating joints and supporting muscles
• Maintaining electrolyte balance and blood volume

“Children lose water more quickly due to their higher metabolic rate, smaller bodies and still-maturing kidneys,” she says. “They also may not recognise thirst until they are already dehydrated. This means dehydration can occur easily, especially during illness, hot weather or active play.”

Another significant risk of dehydration in children, which is often overlooked, is the impact it has on a child’s brain power. Mbali says that, even mild dehydration – which is just 1 to 2% body water loss - can affect:

• Concentration
• Learning and memory
• Visual processing
• Problem-solving
• Mood and emotional control

“For school-age children, hydration isn’t just a health concern; it affects classroom performance,” notes Mbali. “Many children return from morning break already mildly dehydrated after running around outside, quietly reducing focus and energy for the rest of the day.”

How to Meet Your Child’s Hydration Needs

“Children have small tummies, which means they fill up quickly,” notes Mbali. “Drinking large volumes of fluid before meals can reduce appetite and nutrient intake. Rather offer your child regular sips between meals – not large gulps – and encourage them to drink fluids before and after active play.”

She says naturally sugar-free drinks like water and Rooibos tea should form their daily hydration base, with sweetened drinks only occasional treats: “Children seldom choose healthier hydration options on their own, parents need to make hydration enticing!”