Water plays a big role in our physical health. It keeps us hydrated and gets rid of metabolic substances and waste byproducts from certain processes in our body. According to some research, there’s a way to compute how much fluid we need, which is not limited to water. Our maintenance requirement also include juice and milk. This is called the Holiday Ciger method. This system says that for every kilocalorie of energy that we expend, we need one milliliter or one cubic centimeter of fluid replacement. It’s a one-to-one replacement.
For infants, milk is the only nutrient that they need until they reach six months. Breast milk contains all the water that they require. Increase their water intake (distilled or boiled mineral water) when you start supplemental feeding because formula milk does not contain as much water as breast milk.
As the child grows older, increase the amount of solids he eats so that by the time he reaches one, he should be eating table food and supplementing it with three full glasses of milk a day.
Juice is necessary for the vitamin C it adds to our diet. However, do not introduce juice to a child too early because you don’t want it to replace milk or for the child to develop a sweet tooth.
Some adults develop lactose intolerance. Lactase, the enzyme that breaks lactose into sugar and is found in our intestines, tends to decrease as we grow older. People who don’t eat cheese, ice cream, milk or are lactose intolerant must take lactase in table form or from lactose-free milk.
The recommended six to eight glasses of water might not be enough. So eat and drink up! Fruits and vegetables like watermelon, grape, orange, lettuce and cucumber have lots of water. Low-fat milk and juice are also good sources of fluids.