Nutrition and hydration
Children and young people - hydration
Good nutrition and hydration are important for children and young people as they support healthy growth, brain development, and energy levels. Providing the right nutrients and staying hydrated also helps to build strong immune systems, setting the foundation for lifelong health and wellbeing.
Below are some refuel, rehydrate and recharge tips on making small wins with big impacts.
- eat regular, balanced meals – Eat breakfast, lunch and dinner to keep energy levels stable during school and activities
- choose healthier snacks – Snacks like veg, fruit and yogurt or unsalted nuts are often cheaper than packaged ones and keep up energy levels
- smart lunch prep – Plan ahead, meal prep or pack lunches the night before to include a variety of foods
Drink water regularly, sip water throughout the day to stay focussed, a water bottle can be a great reminder to do this.
More than just water counts – try other hydrating drinks like milk, sugar free squash or herbal teas. Add fresh fruit to provide added flavour. Try to avoid sugary drinks!
- move daily to feel better – Daily movement strengthens muscles and bones, providing energy, boosts mood and improves sleep. Try to aim for at least 60 minutes a day
- make movement fun – find fun activities like playing games, dancing or sports to keep moving. Try doing activities with family or friends