Fluid Needs for Teen Girls
8:25 AM
Adequate hydration is especially
important during adolescence, the period from puberty into adulthood that makes
up the majority of the teen years. Proper nutrition is essential during this
time for normal growth and development. Although often neglected, nutrition
requires sufficient hydration. Teens need to consume enough fluids to support
body functions, maintain electrolyte balance and prevent dehydration. Fluid
requirements for teenage girls depend upon their physical activity level, among
other factors. Encouraging your teen to drink will help keep her healthy.
Function
Water is vital to life; you cannot
survive without water. On average, your body consists of 60 to 65 percent
water; it is found in the blood, cells, tissues and organs. Water has many
important functions; it helps cushion organs, lubricate joints, regulate body
temperature, moisten tissues, prevent constipation, carry nutrients and oxygen
to cells and dissolve minerals so that they are accessible to the body. Every
system in your body depends on water. Therefore, water is also responsible for
saliva and gastric juice production during digestion, creating a moist
environment for ear, nose and throat tissue and transporting and eliminating
waste products out of vital organs.
Daily Requirements
Individual fluid needs depend upon a
number of factors including your weight, gender, health, activity level and
location. Additionally, there is more than one way to calculate your body's
fluid requirements. According to the Food and Nutrition Board at the Institute
of Medicine, girls ages 9 to 13 require 2.1 liters per day, teen girls ages 14
to 18 need 2.3 liters and older adolescent girls require 2.7 liters of water.
This is approximately 8 to 9 cups of fluid daily. A general rule is to drink
enough water so that you rarely feel thirsty and produce 1.5 liters or more of
colorless or slightly yellow urine a day.
Increased Needs
You need fluid to replace what your
body loses through the day. Aside from normal fluid loss, there are extraneous
factors that influence your daily fluid needs. For example, your body needs
additional fluid when you are more physically active, are running a fewer, are
in a hot climate, are at a higher altitude or experience diarrhea and vomiting.
To stay hydrated, it is important to drink before you feel thirsty, especially
when you are participating in vigorous physical activity.
Dehydration
It is important to drink a
sufficient amount of water to avoid thirst as thirst is a biological indicator
of dehydration. Dehydration is caused by an inadequate fluid intake, profuse
sweating, failure to replace losses after exercise, exercising in hot weather
or relying on thirst to hydrate. A loss of body fluid can cause your blood
volume to drop, increasing the heart rate and resulting in a myriad of
symptoms. This results in fatigue, muscle cramps, dizziness, headache,
weakness, irritability, irrational behavior, nausea and vomiting, confusion and
the inability to concentrate. If left untreated, dehydration can result in heat
injury, swelling of the brain, seizures, hypovolemic shock and even coma.
Tips to Increase Fluid Intake
Each day, you lose water through
breathing, perspiration, urine and bowel movements. Therefore, it is important
to consume beverage sand foods that contain water to replenish your water
supply. Water comes from more than just fluids. Foods such as fruits and
vegetables are rich in vitamins, minerals and dietary fiber and have a high
water content, thus promoting a feeling of fullness and satisfaction. You can
also increase your daily intake of water by carrying a water bottle with you to
school or a sports activity. Add a wedge of lemon or lime for a little extra
flavor -- this may improve the taste and help you stay hydrated. It is
important to choose water over sugar-sweetened beverages, which add empty
calories to your diet and can actually dehydrate you.
“Fluid Requirements for Teenage Girls” by Erica Wickham with Livestrong.com. Read more: http://www.livestrong.com/article/509892-fluid-requirements-for-teenage-girls/#ixzz239mzngOo
Best
Teen Diets recommends healthy well balanced eating that includes fruits,
vegetables, whole grains, protein and low-fat or fat-free dairy. We offer
nutrition information for teens, parents and educators that emphasizes the
importance of healthy eating for teens. For more information regarding teen
nutrition visit www.bestteendiets.org
2 comments
What if you get sick of drinking just plain water all of the time? Are those powdered packets (like Crystal Light) ok to add for some flavor?
ReplyDeleteYes Jessie, drinking water with flavor is better than skipping it all together! We would suggest the lower calorie packs to limit empty calories in your diet or better yet use natural flavor like lemon or grapefruit slices. Also studies have shown keeping water cool helps increase the desire to drink it so maybe try adding some ice as well! Hope this helps and let us know if you have any other questions!
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