You already know your growing adolescent needs a slew of vitamins and minerals during that rapid stage of growth, but don’t forget about his fluid needs. Proper liquid intake is essential for digestion, mental focus, blood functions and all the other biological processes that go on in his body. While the majority of his fluid intake should come from water, low-fat milk or 100-percent fruit juice, he actually gets some fluid from his diet.
Your preteen boy should be getting 2.4 liters of fluid each day, according to the Institute of Medicine. That’s a little over 81 ounces of liquid daily. Once he reaches the age of 14, make sure he gets 3.3 liters a day, or 112 ounces of fluid. By age 19 and for the rest of his adult life, the recommendation is set at 3.7 liters daily, which amounts to 125 ounces.
When your daughter reaches that preteen era, she’ll need 2.1 liters of daily fluid. This equates to 71 ounces per day. By age 14, she should be getting 2.3 liters, or 78 ounces, of liquid throughout each day during her teen years. Once she reaches 19 years of age and all throughout her adult life, she’ll require 2.7 liters each day, or slightly more than 91 ounces. The only time this recommendation goes up is if she’s pregnant or breast-feeding. In this case, no matter her age, she’ll need 3 liters daily during pregnancy and then 3.8 liters a day while she’s nursing -- roughly 101 ounces and 129 ounces, respectively.
Where It Comes From
In a perfect world, your child would be able to meet all of his fluid needs by drinking nothing but water. But according to the publication "Dietary Guidelines for Americans, 2010," an average teen diet in the United States consists of around 2,025 calories, and of that amount, soda, sports drinks and energy drinks take up nearly 120 calories a day. That’s 6 percent of calories from empty-calorie sugary beverages. You don’t have to force-feed your teen bottles of water, though. Some of his fluid needs are met from the foods he eats. The Institute of Medicine estimates that moisture in food amounts to around 20 percent of total fluid intake. So if he’s stubborn about sipping on water, give him plenty of vegetables, fresh fruits or even low-sodium soups. These moisture-rich foods will help keep him well-hydrated.
When to Worry
Even though it’s rare, it is possible for your child to drink too much fluid. If he’s involved in an endurance sport or spends hours training every day and drinks lots of water to stay hydrated, he could dilute his blood. This condition, known as hyponatremia, causes his electrolyte levels to plunge, making his heart rhythm unsteady and causing weak muscles. If he is involved long bouts of physical activity, offering him a sports beverage while working out can help keep his electrolytes stable, possibly preventing hyponatremia.