Water does taste different depending on where it is sourced. Water from natural springs, wells, boreholes, ’the tap’ and bottled water, which has undergone various forms of filtration and purification, will all taste different. This may lead to a familiarity and/or preference which once established, could make it difficult for anyone to drink water from another particular source. This can be a problem, especially if the water that is the most available is not what is preferred.

The constant availability of sugar-sweetened beverages at home and school can also lead to a preference for these. Marketing of sugar-sweetened beverages on television, social media platforms, billboards and sport promotions increases the awareness of such beverages, further increasing the likelihood of these being made available to them at home, schools and sporting events. When children see their parents and other family members consuming sugar-sweetened beverages, they would want to have what everyone else is having.

To overcome these challenges, it is important that you limit the availability of such beverages in the household. This means that all family members would only be able to choose water to quench their thirst. If the taste of water is an issue, natural flavouring like mint or moringa tree leaves, slices of lemon, lime or strawberries can be added to the designated drinking water to bring about a more acceptable flavour without impacting the energy density. The taste change will also be mild enough to not create a preference for sweet drinks.

You can also test to see if the water is more acceptable at a particular temperature – icy cold versus room temperature. Whichever flavour or temperature water that your child prefers, make sure that it’s available in that – form both at home and at school. Water bottles are easily available, and flasks keep water at whatever temperature you poured the water at. Personal water bottles are also a hygienic and safe way to keep your child hydrated when they are away from home.

As a parent, continue to model good choices by opting for water at restaurants, and rather choose a bottle of sparkling water to share when you feel like something fizzy to drink.

Some parents may find it challenging to manage the amount of food their child eats, in particular making sure their fruit and vegetable intake is proportionally larger than the foods providing carbohydrates, proteins and fat. Furthermore, the total energy intake of the amount of food may be too much, increasing the risk of overweight and obesity.

Here are five ways to maintain the correct proportion and quantity of foods:

1. 1. By drinking enough water, the body is able to balance what is lost through urine and sweat, thereby ensuring the body’s many systems continue to function.
2. 2. Water allows the body to maintain its core temperature. Imagine what it would feel like if your body were to just keep heating up without water to cool you down! This is particularly important for your child when they are running or playing sports.
3. 3. Water is efficient. It does not need the digestive system to work on it for it to hydrate the body. When your child drinks plain water, it will immediately quench their thirst and immediately become available for use by their body.
4. 4. Drinking water on a regular basis prevents your child from experiencing the uncomfortable mild signs of dehydration, such as headaches, a dry mouth, and even muscle cramps after participating in sports.
5. 5. Consciously replacing sugar-sweetened beverages with water lowers the risk of your child becoming overweight or obese.

Our bodies are made up of about 70% water, depending on age, physical fitness etc. and water is used by the body to do every imaginable activity. The body maintains a delicate balance that involves excreting water as it rids itself of waste products and stimulating thirst so that we can drink and replenish the body. Maintaining this balance is what is considered an adequately hydrated body.

We get some of the water from food such as soft porridge, apples, watermelons, cucumber or soup, and from drinks such as fruit juice or milk. These, together with drinking water, add up to a person’s total water intake. When the body sends the message to the brain that it is time to replenish it with water, we feel thirsty. When this happens, children should drink clean drinking water. Unfortunately, this is not always the case and in fact most often, children will ask for some form of sugar-sweetened beverage. This is concerning because sugar sugar-sweetened does not quench the thirst, which will lead to more consumption until the child feels full.

High and regular consumption of sugar sugar-sweetened which have a high energy density (hyperlink to ‘energy density and managing portions’) has been linked to the development of overweight, obesity and dental caries in children. By ensuring your child chooses water instead of sugar-sweetened beverages, you will contribute positively to managing your child’s total daily energy intake.