9 Reasons Why You & Your Child Need Water


Water is essential for nearly every function in your body and here are 9 reasons why you need to drink more water:

  1. Water helps you digest your food and transport nutrients throughout your body.
  2. Water helps get all the "junk" or toxins out of your body.  When you pee we get rid of uric acid, urea, and lactic acid.  When you poop, you get rid of all kinds of "stuff", I know, TMI!
  3. Water carries oxygen to cells throughout your body.  
  4. Water helps regulate your body temperature.
  5. Water is essential for breathing.  Did you know you lose 1 pint of liquid a day just from breathing?  It's true.
  6. Your muscles need water to function properly.
  7. Your brain needs water to think and function too.  
  8. Even your metabolism relies on water.  Some people believe that not drinking enough water overtime can lead to excess body fat.  
  9.  Water lubricates your joints and softens your skin.


Benefits of water during pregnancy.

When you're pregnant your blood volume increases by 40 - 50%!  That means you need more water.  Your fetus-baby will constantly produce amniotic fluid from the water you drink. That is the fluid your baby will float in for 40 weeks and if you're not drinking enough water it can result in low levels of amniotic fluid.  Water is also important for your over all well-being while you are pregnant.  It will help move along and get rid of waste products, lessen constipation and reduce the risk of urinary tract infections. 

Did you know that adding fresh squeezed lemon to you water can help you with digestion as well as help you get rid of toxins?  Lemon in water can help with heartburn and indigestion. Plus it tastes better.   


What's the best kind of water to drink?

The best kind of water is filtered water that is free of contaminates.  Bottle water can leach BPA, a hormone disrupting chemical which is not good for you or your growing baby.  Carry your water in a glass or stainless steel bottle.  

For more information on water filters go to:

Consumer Reports water filter recommendations


Did you know...

  • An infant's body is 75% water.
  • A child's body is 60-70% water.
  • An adult's body is about 60% water.
  • The brain is 75% water.
  •  Blood is 80% water.
  • Bones are 22% water.


Aches and pains are the #1 signs of dehydration. Other signs can be…

  • Heartburn.
  • Back pain.
  • Constipation.
  • Headache.
  • Colitis type pain.
  • Leg pain when you walk.

If we get dehydrated it affects every organ and cell in our body.  


How much water do you need???

An infant needs 1.5 oz. per lbs. a day.

For example:  a 20 lbs. baby needs 30 oz. of fluid per day usually in the form of breast milk or formula. Breastfed babies do NOT need extra water.  A formula fed infant may need extra water. TALK TO YOUR PEDIATRICIAN FIRST!  Most pediatricians do not recommend water till after the first year.

A child needs 1 oz. per lbs. a day.

ex:  a 50 lbs. 6 year old needs 50 oz. of fluid per day.

An adult needs 1/2 - 3/4 oz. per lbs. per day (depends on illness, exercise, heat loss).

 ex:  a 120 lbs. woman  needs 8, 8 oz. glasses a day.  This equals 64 oz.    (1 liter = 33.8 oz. & 1 liter=  1.0 qts.)

A pregnant woman needs more water.

Blood volume increases by 40% - 50% and fluid is needed for the ongoing manufacturing of amniotic fluid.  2 - 3 liters a day is good. 

A breastfeeding woman needs even more water.

Try to drink an extra glass of water before each nursing.  


Fluid sources:

  • Organic milk.
  • Organic juice (high in sugar). 
  • Water.
  • Broths and soups.
  • Organic fruits and vegetables.

However, you still need to drink water.


How can you tell you're getting enough? 

Look at your urine! What color is it? Does it have an odor?

  • Clear or watered down lemonade? You're getting enough.
  • Dark like apple juice and has strong odor?  You need more water!!!!!!!


Teach your child 6 reasons why water is good for them.  

1.  WATER - Plain and simple, water makes your child's body work better. 

  • Dehydrated - they will feel and act tired and not perform as well.
  • Hydrated- they will be able to run faster, jump higher, climb better. Muscles are made out of 75% water. 

2.  WATER - Makes your child think and learn better.

  • Brain is made up of 75% water.
  • Dehydration makes your child moody and their brain doesn't think right.

3.  WATER - Makes your body healthier.

  • Helps clean out the garbage of the body like the toxins and poop. (kids find this funny).
  • Constipation is a sign of dehydration.

4.  WATER - makes your skin healthy and not itchy.

  • Dehydration causes the skin to be itchy and dry.

5.  WATER - makes you breathe better.

  • If your child has a cold or fever their body needs more water. 
  • Fever causes water loss.
  • If your child has a cold, water helps the mucus membranes keep the secretions from clogging the airways. It's the best cough medicine!

6.  WATER - keeps you from overeating.

  • Dehydration can be confused with hunger.



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  1. Having glass or stainless steel water bottles around the house, in your car, at your desk, bed side table etc. 
  2. If you prefer cold water, have water bottles in the fridge for you to grab.
  3. Flavor your water with lemon wedges, mint, oranges, cucumber, or watermelon.  You will have to experiment. 
  4. Big water carafe - Have a LARGE water jug on the kitchen counter so everyone can get their own water.  If it is easy to see and get to, it's likely you will drink more. 

 It is important to drink water throughout the day!! Even if you are not thirsty. 

QUESTION:  What do you like to drink?  Do you get enough water everyday?  I would love to hear your answer so please put them in the comment box below.

If you find this information useful please feel free to share it with your friends and loved ones.  


Dr Sears LEAN Program developed by Dr William Sear, M.D. Coach’s information. http://www.drsearslean.com/

WebMD- 6 Reasons to Drink Water. http://www.webmd.com/diet/features/6-reasons-to-drink-water?page=2

Balch, P. & Balch, J. (2010) Prescription for Nutritional Healing. (5th ed). New York, NY: Penguin Putnam Inc.

Sears,M.D., W. & Sears,R.N., M. (1999) The Family Nutrition Book. (6th edition) New York, NY. Little, Brown and Company.

Blood volume changes in a normal pregnancy http://www.ncbi.nlm.nih.gov/pubmed/4075604