Without sufficient fluids, no concentration at school
The new school year has already started in some federal states. In order to get fit through the school day, students not only have to eat healthy, but also drink enough. The brain regularly needs fluid to remain efficient. "Water from the tap or mineral water is ideal for quenching your thirst," explains nutritionist Harald Seitz from the Federal Center for Nutrition (BZfE).
»If your child wants more flavor, unsweetened herbal and fruit teas are a good alternative. Juice spritzers are also allowed in the satchel if they are mixed in a ratio of 1: 3. «
Around 90 percent of human blood is water. When it becomes thicker due to a lack of fluid, the transport of nutrients and oxygen to the brain is delayed. Already two percent loss of fluid based on body weight is noticeable. The consequences are headache, fatigue and difficulty concentrating. Physical performance also declines. Seitz: "Younger children are more likely to be affected because their thirst is not yet fully developed." Especially on hot days and during sports and swimming lessons, they should be encouraged to drink.
It is important that parents support their children and ensure that they have sufficient fluids. According to the D-A-CH reference values for nutrient intake, 7- to 10-year-olds should drink 970 ml per day, 10 to 13-year-olds 1170 ml and 13- to 15-year-olds should drink 1330 ml per day. The term "D-A-CH" stands for the three countries Germany (D), Austria (A) and Switzerland (CH), whose specialist societies jointly publish these reference values.
It is ideal for students if they are allowed to drink not only during breaks, but also during class. The "Drink in class" initiative supports regular drinking phases in class - for example at the beginning of the lesson, during breastfeeding phases or shortly before the break. Calorie-free drinks should always be available. Heike Kreutz, respectively