Drinking water: an important way

to stay properly hydrated!
©

A
n
n
a

L
i
e
b
i
e
d
i
e
v
a

-

F
o
t
o
l
i
a
.
c
o
m
Humans, and especially children, have to drink enough water to keep their bodies
working well. Find out more inside…
Les mots difficiles
Water makes up
around 60 per
cent* of the
body. You lose
water when
you sweat,
urinate and
even breathe.
To maintain the
balance of water
in your body, it
is important to
drink enough
water to replace
the water you
lose.**
1/ Which organs work as your body’s filter?
K i d n e y s .
Test your water knowledge
2/ True or false? You lose water just by breathing.
T r u e .
Did you know?
The percentage of
your body that is
water decreases
as you get older.
New-born babies
are 75 per cent
water, adults are
60 per cent and
old people are only
50 per cent.
I
l
l
u
s
t
r
a
t
i
o
n
:

M
.
-
H
.

T
r
a
n
-
D
u
c
Wake up to water
You lose water in your sleep by breathing and sweating.
It’s a good idea to have a bottle of water beside your
bed so that you can drink water as soon as you wake up
in the morning, or even if you wake up during the night.
Drinking water in the morning hydrates your body and
gives you a good start to the day. Drink water as part of
a healthy breakfast every day. Milk gives you calcium
and different nutrients, whole cereals give you energy
and fibre and fruit give you vitamins.
Tip of the day
Water in the human body
I
l
l
u
s
t
r
a
t
i
o
n
:

M
.
-
H
.

T
r
a
n
-
D
u
c
Kidneys:
the main regulator of water
losses. Make sure that you
maintain your water balance.
When you urinate, it is your
kidneys getting rid of water
and toxins that your body
does not need.
Skin:
water evaporates
through the pores in
your skin when you
sweat, lowering your
temperature. Sweating
is the body’s way of
keeping cool.
Lungs:
you lose water
through your lungs
when you breathe.
Drinking and eating:
drinking water and
eating fruit, vegetables
and soup are good ways
of making sure your
body meets its water
needs. Even if some
foods are rich in water,
from 40% to 80%, the
water provided by food
is not sufficient to meet
our daily water needs.
Digestive system:
drinking water helps
your digestive system
work properly.
* Body of an adult.
** Jéquier et al. Water as an essential nutrient: the physiological basis of hydration. Eur. J. Clin. Nut. 2010: 64, 115–123.
Water
output
Water
input
l metabolic
water*
l water
in foods
l water
we drink
*Produced by the body
lurine
lsweat
lbreathing
l faeces
Advice for
healthy
hydration
Drink regularly
throughout the day*
Children especially need to drink regularly
because they have a larger surface area in
comparison to their body weight than do
adults, allowing for greater water losses
from skin. Children are less tolerant of
high climatic heat stress than adults.
*Casa et al, 2005; 4: 115-127. Current
Sports Medicine
8 good moments* to drink a glass** of water
1 1
1 2
1 3
1 4
1 5
1 6
1 7
1 8
As soon as
you wake up.
With breakfast.
During
the morning.
With lunch.
Gradually over
the afternoon.
When you get
home from school.
With dinner.
Before you go to bed.
And don’t forget
to pee before going
to sleep!
* for a sedentary and
healthy child living
in a temperate climate
** 1 glass = 15 cl
Open your eyes
Only one shadow matches Nina drinking
out of a bottle. Which one?
I
l
l
u
s
t
r
a
t
i
o
n
:

M
a
ë
l
l
e

C
h
e
v
a
l
A n s w e r : A
I
l
l
u
s
t
r
a
t
i
o
n

:

M
.
-
H
.

T
r
a
n
-
D
u
c
Put in order!
Drink water while you
exercise
Don’t let yourself get dehydrated if
you’re a gymnast, a football player or a
ballerina! Athletes make sure they drink
water before, during and after training.
The muscles rely on minerals, too,
which water helps to transport around
the body in the blood.
Keeping enough water
in your body
I
l
l
u
s
t
r
a
t
i
o
n
:

M
.
-
H
.

T
r
a
n
-
D
u
c
Even joints need
water to function
properly
Water plays a lubricating role for
your joints.
The images and the descriptions have been mixed up! Which
description do you think goes with which image? Each image is a
clever tip for drinking all day long.
I
l
l
u
s
t
r
a
t
i
o
n
:

M
.
-
H
.

T
r
a
n
-
D
u
c
I
l
l
u
s
t
r
a
t
i
o
n
:

M
.
-
H
.

T
r
a
n
-
D
u
c
A n s w e r s : 1 / B , 2 / C , 3 / D , 4 / A .
1 1
1 2
1 3
1 4
A/ Drink water before going to bed
and when you wake up in the morning
because your body loses water
while you are asleep.
C/ Don’t forget to drink before,
during and after playing sports or
games. Don’t wait until
you’re thirsty.
D/ The three meals (breakfast, lunch
and dinner) are good moments for
drinking water. Fruit and vegetables
also contain a lot of water.
Make the most of them!
B/ Don’t forget to drink water
when it’s hot, because you lose
a lot of water by sweating.
On the way
I
l
l
u
s
t
r
a
t
i
o
n
:

M
a
ë
l
l
e

C
h
e
v
a
l
Find the path Alex needs to
follow to get to the bottle of
water. Be careful: he must
pass through the 8 glasses* of
water. This is what you need
to drink** each day to stay in
good shape.
** Daily water intake (from drinks) depends on your age
and sex:
for a sedentary and healthy child living in a temperate
climate, within the framework of a varied and balanced
diet and a healthy lifestyle.
Jéquier et al. Water as an essential nutrient: the physiolo-
gical basis of hydration. Eur. J. Clin. Nut. 2010: 64, 115–123.
A n s w e r : C
* 1 glass = 15 cl
Life stage
group
6 - 8 y.o. 1.2
1.8 1.6
1.2 1.1
Boy Girl Girl Boy
US Europe
Adequate intake of water (l/day)
1.1
1.3 1.5 9 - 13 y.o.
Investigate!
It’s recommended to drink 8 glasses** of water per day*.
Unfortunately, they all disappeared. Help Harry find them.
I
l
l
u
s
t
r
a
t
i
o
n

:

M
.
-
H
.

T
r
a
n
-
D
u
c
I
l
l
u
s
t
r
a
t
i
o
n
:

M
.
-
H
.

T
r
a
n
-
D
u
c
Water is vital for life
Humans can last between 3 and 5 days
without water*, but you can get hypo-
hydrated much more quickly than that.
Here are some signs showing you that
you might not have had enough to drink
recently. The first sign is, of course,
feeling thirsty. But feeling thirsty
means you are already hypo–hydrated.
Drink regularly, in small amounts,
throughout the day. This is especially
important for children because children
don’t have the same impulse to drink
when they’re thirsty as adults do.
Other signs of low hydration*
If you feel tired even when you think
you’ve had enough sleep, it might be
because you are hypo–hydrated. Not
drinking enough water can also cause
dryness of mouth, headaches, lower
urination. You may also feel weak or have
muscle weakness. Dizziness is another
sign, and, in serious cases, some people
even faint.
Low hydration – spotting
the signs
©

P
i
c
t
u
r
e

P
a
r
t
n
e
r
s

-

F
o
t
o
l
i
a
Do a test!
You can check up on how well you are
hydrated. Look at your urine. If it is
dark-coloured, rather than pale yellow,
that might mean you are not drinking
enough.
** 1 glass = 15 cl
I
l
l
u
s
t
r
a
t
i
o
n
:

M
.
-
H
.

T
r
a
n
-
D
u
c
for a sedentary and healthy child living in a temperate climate within the framework of a varied and balanced diet and a healthy lifestyle.
Jéquier et al. Water as an essential nutrient: the physiological basis of hydration. Eur. J. Clin. Nut. 2010: 64, 115–123.
* Daily water intake (from drinks) depends on your age and sex:
Life stage
group
6 - 8 y.o. 1.2
1.8 1.6
1.2 1.1
Boy Girl Girl Boy
US Europe
Adequate intake of water (l/day)
1.1
1.3 1.5 9 - 13 y.o.
Keep your water balance
Think about how much water you’re
losing; if you’re taking exercise or if it’s
hot, you’ll sweat more so you’ll need
to drink more to replace the water you
lose.
Drink when you sweat
Whatever sport you’re doing, intense or
more gentle, every activity makes you
lose water. Make sure you drink some
water before, during and afterwards…
even a game of hide-and-seek or running
a race with your friends can make you
sweat!
Drink more when it’s hot
When it’s hot and sunny, you’ll lose
more water from sweating. Even
when you’re not running around,
you will lose water, so make sure
you keep topped up by drinking
water regularly during the summer
or if you visit a hot country.
Make sure you stay
well hydrated
©

S
t
e
p
a
n
o
v

-

F
o
t
o
l
i
a
©

M
a
r
t
a

-

F
o
t
o
l
i
a
a
I
l
l
u
s
t
r
a
t
i
o
n
:

M
.
-
H
.

T
r
a
n
-
D
u
c
Altitude makes you thirsty
If you’re up a mountain, aim to drink
more water than usual. You breathe
more deeply, which means you lose
more water than when you’re
at sea level.
Plan ahead
When you go to school, or to play
sport – or even for a walk – bring a
bottle of water with you. This will
help you make sure you always have
enough to drink. Drink some water
before you leave. This way, you’re
making up for the water you’ll lose
when you sweat before you’ve even
started!
Discover the pleasure of drinking water
You might think water is boring, but if you pay close
attention to it, you will be surprised to see that all
waters don’t taste the same at all! There are even
people whose job it is to taste water. Try it yourself
and discover the pleasant taste of Nestlé Pure Life
water. Now you know how pleasurable and easy it
can be to drink water!
How to taste water?
Pour water into a
clean glass. The
glass should be
about a third full.
Check that the
water is clean by
looking at it from
above and from
the side.
Place the glass
under your nose
and breathe deeply
several times. Your
sense of smell
works better if you
close your eyes.
Take a mouthful
of water. Move it
around inside your
mouth, stop, wait
and swallow. Now
pay attention to all
the sensations you
have in your mouth
and enjoy!
1 2 3 4
The tip of the day
©

S
a
n
d
r
i
n
e

A
l
o
u
f
Nestlé Pure Life water is bottled under
strict hygiene conditions: controls
and analysis are performed every
year to ensure the quality of the
water is preserved. The bottles
of Nestlé Pure Life water exist
in many sizes: small bottles
with playful labels and sport
caps have been specially
created for you, so that drinking
water is fun and easy!
The photo of the day
True or false?
Your body doesn’t lose water
when you’re asleep.
14 Professional water tasters exist. 7
Dark-coloured urine is a sign
you’re not drinking enough.
15
Your cells shrink if you don’t
drink enough water.
2
Some food is up to 80 per cent
water.
8
Water is present in all your cells. 16
The water found in food
provides enough to keep
you well hydrated.
3
It’s better to wait until you’re
thirsty before drinking water.
9
Old people are only 10 per cent
water.
17
You lose 10 glasses* of water a
day from breathing.
4
Drinking water makes your
teeth sharper.
11
New-born babies are 75 per cent
water.
5
The percentage of your body
that is water increases as you
get older.
10
Water helps your joints
work well.
12
The daily water needs of girls
and boys are different according
to age.
18
You need to drink more water
when you’re up a mountain.
6
Children need to drink more
water than adults in proportion
to their body size.
13
Water helps transport vitamins
around your body.
1
F a l s e . T r u e .
T r u e . T r u e .
T r u e .
T r u e .
F a l s e .
T r u e .
T r u e . F a l s e .
F a l s e .
F a l s e .
F a l s e .
T r u e .
T r u e .
T r u e .
F a l s e . T r u e .
©

p
r
e
s
s
m
a
s
t
e
r

-

F
o
t
o
l
i
a
©

S
e
r
g
i
y
N

-

F
o
t
o
l
i
a
.c
o
m
©

s
t
e
p
h
y

-

F
o
t
o
l
i
a
©

c
h
o
u
c
a
s
h
o
o
t

-

F
o
t
o
l
i
a
©

F
o
t
o
l
i
a
* 1 glass = 15 cl
I
l
l
u
s
t
r
a
t
i
o
n
:

M
.
-
H
.

T
r
a
n
-
D
u
c
I
l
l
u
s
t
r
a
t
i
o
n
:

M
.
-
H
.

T
r
a
n
-
D
u
c
Yummy Puzzle
How many snacks (2 biscuits, an apple and a glass of water) can
Alex prepare?
A piece of the puzzle has been lost. Which one is it?
A n s w e r : 9 c o m p l e t e s n a c k s .
A n s w e r : B .
?
1 A
1 B
1 C
1 D
I
l
l
u
s
t
r
a
t
i
o
n
:

M
.
-
H
.

T
r
a
n
-
D
u
c
Open your eyes!
What is the one object that’s in all of these sports bags?
A n s w e r : t h e b o t t l e o f w a t e r .