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A lifestyle site for the busy jewish woman

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by Shaindy Oberlander, INHC | April 18, 2020 | 14 comment(s)

Are You Going to Join the Water Drinking Challenge? It’s Fun for Kids Too!

It’s free, it’s fresh and it’s one of the simplest things you can do for your body!

As a nutrition and health coach, one of my strongest messages to my clients is the importance of water consumption. While water in and of itself does not make one lose weight, it certainly aids in the weight loss process. Water, particularly cold water may speed up your metabolism as well. The kidneys will utilize the water we drink and help the body get rid of certain waste products and toxins. With too little water, the body cannot remove metabolic waste as efficiently as it should.

As adults, we can understand the direct health benefits we can gain from water. But what about our kids? Children naturally gravitate towards sweetened beverages. A glass of orange juice, which one may deem as “healthy” contains 22 grams of sugar! That is equivalent to eating 5 ½ teaspoons of sugar! Same to a cup of grape juice. A cup of Kedem grape juice has 34 grams of sugar per 8 oz. cup. That is equal to eating 8 ½ teaspoons of sugar! Would we allow our children to eat sugar by the spoonful? No! So why would we allow them to drink these sugar infused beverages?

In my home, the only drinks my children will drink is water and lemon-flavored seltzer. For breakfast my children will sometimes get warm milk frothed in my milk frother (see this Between Carpools post for frother picks) or hot tea (with no sweetener). For the rest of the day they get water only. On Shabbos they are allowed to choose one sweetened drink per meal.

I devised the water tracking system for my children to use and the heat of the water competition is on!

Download the Water Tracker Here

The recommended amount of daily water intake is 5 glasses for 5 to 8-year old’s, 7 glasses for 9 to 12- year old’s and 8 to 10 glasses for 13+ years. The chart pictured below is on my fridge. As they drink their water, they get to check off a glass of water. At the end of the week we see who reached the recommended amount of water intake and the winner gets a healthy nosh or snack that I usually don’t keep at home during the week. Feel free to print out the attached chart so that you can track your children’s water intake and help them be responsible for their health. All you need to do is fill in their names on the blank line. You are empowering your children to want to live healthy lives!

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Filed Under: Health & Fitness

Shaindy Oberlander, INHC

Shaindy is a health coach at BeneFIT Health in Lakewood NJ, certified in integrative nutrition. She got her license through the Institute for Integrative Nutrition based in NY. Shaindy guides women and teens on how to best incorporate health and wellness into their lives and guides her clientele towards the happy, healthy, and long-lasting approach towards weight loss. She can be reached at 347.228.1198 or email info@benefithealthprogram.com to set up your initial consultation and to join Shaindy’s free maintenance program.

Reader Interactions

Comments

  1. Toby smith says

    April 18, 2020 at 11:58 pm

    What is an idea that you give for healthy treat?

    Reply
    • Shaindy says

      April 19, 2020 at 3:12 am

      A “nosh” with no added sugars such as a 100% fruit-fruit leather or a healthy ice pop etc.

      Reply
      • Shani says

        May 29, 2023 at 2:19 am

        FYI, the “no added sugars” “100% fruit” are essentially the same as regular sugar since the process involves concentrating the fruit enough in order to extract and refine just the sugar and then leaving in a bit of fruit for flavor.
        These products usually don’t have all of the other junk added, so that’s good….

        Reply
  2. Tzirel says

    April 19, 2020 at 3:11 am

    Wow this is great! Can’t wait to share with my kids

    Reply
  3. Gitty P. says

    April 19, 2020 at 3:27 am

    Awesome!! Great to start while kids are young, for me it’s so difficult since I didn’t practice while growing up.

    Reply
  4. Yehudis says

    April 19, 2020 at 1:27 pm

    I thought room temperature water is better than cold water for your system?… Is that true?

    Reply
  5. Chumy says

    April 19, 2020 at 10:40 pm

    Amazing idea! I love this chart it is so kid friendly! It will help me keep track of my drinking too!

    Reply
  6. Shaindy Oberlander INHC says

    April 19, 2020 at 10:42 pm

    Hi Yehudis,
    Truthfully there are so many opinions on this matter. Researchers believe that both warm, and cold water have benefits. In a study conducted in 2003, it was noted that the people who drank ice-water experienced a 30% increase in metabolism. It further suggested that drinking half-liter of ice-water every day helps to burn approximately 100 calories. Bottom line is- is water good for you? YES!!!! Drink it any way you like it and drink enough per day.
    Hope this helps!
    Shaindy

    Reply
  7. Malky says

    April 19, 2020 at 10:52 pm

    Great article! Awesome way to keep kids motivated and dehydrated!

    Reply
  8. Gitty says

    April 20, 2020 at 9:12 am

    Great idea! We, too, keep soda for Shabbos, so nobody feels deprived.There’s a bottle of Coke on the table along with cold water from the freezer. Invariably, especially as the kids are getting older, the water bottle needs refilling and there’s always soda left over.

    Reply
  9. Ch Suri says

    April 21, 2020 at 4:47 am

    This is such a good idea! As a mother and grandmother I realise that the kids today drink much to little, and unhealthy drinks(juices and soda) we are trying to teach them the importance of water.and to drink it a few times a day, not always easy as they got used to sweet drinks.
    Great article!!

    Reply
  10. Shevy says

    April 21, 2020 at 11:35 pm

    What a great idea! Thanks for the useful chart! as a mother of young children I try to make sure the water is always accessible to my little ones.

    Reply
  11. E says

    April 26, 2020 at 2:45 pm

    We are loving this! Reprinting again for this week! Thank you so much!

    Reply
  12. Rivky says

    November 3, 2020 at 11:45 am

    Amazing article! I totally agree with you.
    What a great idea to improve the water drinking at home!

    Reply

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