Water is the source of life, and healthy drinking water is crucial for maintaining normal physiological functions, promoting metabolism, and preventing diseases, especially for children and adolescents who are in a critical period of growth and development. According to the "Chinese Dietary Guidelines for School aged Children (2022)" and the "Reference Intake of Dietary Nutrients for Chinese Residents", the recommended daily water intake for children and adolescents of different age groups (excluding water from food) is as follows. About 800 milliliters per day for children and adolescents aged 4-6 years old; About 1000 milliliters per day for children and adolescents aged 7 to 10 years old; Children and adolescents aged 11-13, with approximately 1300 milliliters per day for boys and 1100 milliliters per day for girls; Children and adolescents aged 14-17, with approximately 1400 milliliters per day for boys and 1200 milliliters per day for girls. It should be noted that the above daily water intake standards for children and adolescents are recommended under mild climate and light physical activity conditions. If a child exercises heavily, sweats excessively, or experiences hot weather, it is necessary to increase their water intake appropriately according to the actual situation. In addition, the total daily water requirement of the human body includes water in foods such as soup, Congee, fruits and vegetables. If a child consumes a large amount of water containing food on the same day, they can reduce their direct water intake accordingly. One intuitive way to determine whether drinking water is sufficient is to observe the color of urine. If the urine color is transparent or light yellow, it generally indicates that the water intake meets the standard; If the urine color is dark yellow or amber, it indicates the need for timely hydration. 02 Plain water is a high-quality choice. There are many types of drinking water on the market, and choosing the right drinking water can protect the health of children and adolescents. Plain water is a high-quality choice for drinking water for children and adolescents. Boiled tap water is safe and hygienic, while retaining beneficial minerals such as calcium and magnesium, making it cost-effective. Although mineral water contains a certain amount of minerals, children and adolescents with a balanced diet do not need to rely on it to supplement their nutrition. The main intake channel of minerals is daily diet, and some mineral water has high sodium content. Long term and large consumption can increase the metabolic burden on the kidneys. Parents can prioritize choosing low sodium mineral water for their children. Purified water and distilled water contain almost no minerals, and short-term consumption has no adverse effects on the body. However, long-term single consumption can easily lead to insufficient mineral intake, especially for children and adolescents who are picky eaters. It is not recommended to use it as the only daily drinking water. It should be clarified that the following types of beverages cannot replace plain water and are not suitable as the main choice for daily drinking water for children and adolescents. Sugary drinks: Long term consumption can easily lead to health problems such as obesity and dental caries in children and adolescents, and may also disrupt normal eating habits. Freshly squeezed fruit juice: Although fruit is used as the raw material, a large amount of dietary fiber is lost during the processing, and the sugar concentration increases significantly. The calories far exceed those of plain water and fresh fruits themselves, and excessive consumption also poses a risk of obesity. Tea and coffee: These beverages contain caffeine, which can affect the normal development of the nervous system in children and adolescents, as well as interfere with the absorption and utilization of calcium, which is not conducive to healthy bone growth. Sports drink: Its formula is designed specifically for people who sweat heavily after high-intensity exercise, which can replenish lost electrolytes. Daily consumption can increase the metabolic burden of the body due to high sugar and sodium content, which is harmful to health. 03 Drinking water temperature has its own considerations. Drinking water at different temperatures can be adapted to different drinking scenarios. Warm water at 35-40 ℃ is closest to human body temperature and has little irritation to the gastrointestinal tract. Children and adolescents who drink it on an empty stomach or have weak digestive systems can choose it first. A cool white drink with a temperature range of 10-20 ℃ provides a refreshing sensation, especially when consumed during high temperatures in summer or when sweating heavily after exercise. Please be reminded that drinking water should avoid two extremes. Overheated water above 65 ℃ can damage the oral and esophageal mucosa, and long-term consumption can increase the risk of esophageal cancer. Ice water below 10 ℃ can easily cause gastrointestinal spasms and abdominal pain, and should not be consumed immediately when sweating profusely. One way to make children fall in love with drinking water is to equip them with temptation techniques. Choosing a cartoon or straw cup that your child likes can greatly increase their willingness to drink water. The second is the game incentive method. Play drinking and toasting games with children, or create a punch list where each cup is labeled with a star, and collect enough to redeem non food prizes. The third method is natural flavor enhancement. If you find white water tasteless, you can add 1-2 slices of lemon, mint leaves, or a few berries. This not only has a natural fruity aroma, but also eliminates the risk of adding sugar. The fourth is the model demonstration method. Parents lead by example and drink more water, while children are good at imitating and will take the initiative to drink more water. The fifth is the fixed time method. Develop a regular drinking habit, wake up with 200ml of warm water on an empty stomach in the morning, drink moderate amounts of water after nap and half an hour before meals, drink less water one hour before bedtime, and avoid frequent nighttime awakenings. Parents should remind their children to avoid three misconceptions about drinking water: do not wait until thirsty to drink water; Do not drink a large amount of water at once, follow the principle of drinking small amounts multiple times, and drink 100-200 milliliters each time; Do not drink a large amount of water before meals. (New Society)