The importance of kids staying hydrated in school
Since kids’ bodies are made up of approximately 70% water, it is a given that water affects nearly every part of their bodies. Water enhances circulation and is essential for optimal brain health and function. If your child is demonstrating low concentration, it could be because they aren’t drinking enough water! According to healthybrainforlife.com, dehydration can lead to fatigue, dizziness, poor concentration, and reduced cognitive abilities. So it is really important for your child’s academic success to drink plenty of water every day!
The importance of kids staying hydrated during physical activities
Drinking water also has a significant impact on your child’s physical activity. If they are hydrated, children will be less tired and have more energy. By drinking plenty of water before, during, and after exercise, they can avoid fatigue and enjoy the activity more. Since children’s bodies don’t adjust as well to losses of fluid, and their bodies don’t cool down as efficiently, it is especially important that they stay hydrated during exercise.
Are sports drinks or juice an OK alternative to drinking water?
In general, water is your child’s best bet to staying hydrated. Other drinks like juice and vitamin water can have a high sugar content, which can lead to weight gain in children if consumed regularly. They can also contain caffeine, which acts as a diuretic (dehydrating the body) and can also affect children’s concentration.
Sports drinks can be beneficial, but only if your child is involved in vigorous physical activity for over an hour. These drinks contain electrolytes, which your child will lose through sweat. Therefore, they are a good source of energy when the body’s stores are becoming depleted. However, if your child is not involved in vigorous physical activity for a prolonged amount of time, keep in mind that sports drinks also contain calories that could increase weight gain if consumed on a regular basis. It is always best to have your child avoid excess sugars by reaching for calorie-free water.
Since it is so important for kids to drink water, encourage them to keep a water bottle with them during school time and on the sports field so they don’t get dehydrated.
Tips for making healthy but cheap school lunch boxes.
The first term of the new school year is upon us and perhaps you’ve been pondering ideas for interesting and healthy, but cheap, lunch boxes.
Here are a few ideas that will keep your kids asking for more, stop them from asking for money for the tuck shop, leaving some pocket money for you.
What constitutes a healthy lunch box? Kids’ bodies have to be fueled to make it through a whole day of school with their minds bright and clear for learning. Make sure you include all the food groups:
Protein is an important part of your growing child’s diet, and in combination with starch will aid energy levels and promote growth
Carbohydrates boost energy levels and will satisfy your child’s hunger. According to experts, starch should make up a third of a healthy lunch box.
Fruits and vegetables
Providing an instant vitamin injection, fruits and vegetables are an indispensable part of any lunch box.
The calcium in dairy products strengthens teeth and bones, which is very important for growing, active kids
It’s summer, which means it’s important to hydrate. Fill a 500ml bottle with water and freeze it. Instill a love of water in your kids from a young age – there really isn’t any alternative quite as good as the one Mother Nature provides.
• It’s cheap and easy to repurpose leftovers and create yummy lunch box favourites. For example, chicken, beef or pork leftovers can be used as a tasty filling for wraps or toasted sammies.
• Don’t use plastic bags, tinfoil or wax paper to pack school lunches as these are wasteful and expensive. Invest in plastic containers that are divided into different compartments for the different types of food.
• Don’t buy the snack-sized pre-packed crackers, crisps or biscuits – rather buy in bulk and pack as much as you need to.
• Don’t buy veggies that have already been diced. Pre-packed and processed products are always more expensive. It takes a little more effort to cut them the night before, but you can always chop these up a week in advance and have them ready for the lunch box the night before.
• Plan lunch boxes over the weekend so you don’t have to scratch your head and resort to giving the kids money for the tuck shop.
• Periodically clear out what’s left in the fridge and cut everything into bite-sized chunks that kids will love.
Here are a few ideas to help. Feel free to alter the suggestions and mix things up a little:
Canned tuna combined with mayonnaise on whole wheat bread,
One small tub of yoghurt,
500ml water, frozen the night before so it’s still chilled at break time.
Rice cakes with melted cheese.
Peanut butter in a tub for combining with one apple, cut into slices.
Crackers and cheddar cheese, cream cheese or soft cheese.
Diced carrots and peppers.
Hummus for dipping the veggies in.
Leftover Day – use leftovers from the night before on a sandwich or in a wrap.
Fruit of your choice.
Clear out the fridge and cut all the fresh produce and fruit into chunks. Pack cream cheese, hummus and yoghurt for dipping.
500ml water or fresh fruit juice