Hydrate to Stay Cool: Summer Tips for Kids

 Significance of Hydration and Suggestions for Keeping Children Hydrated During the Warm Months

As summer draws near, kids will be engaging in more outdoor activities, playing, exploring, and staying active in the sunlight! With backyard escapades, sports camps, and days at the pool, the higher temperatures and increased outdoor fun mean their hydration requirements naturally elevate.

Contrary to adults, kids often don’t recognize the signals of thirst until they are already dehydrated. Maintaining proper hydration aids our children in regulating body temperature, staying alert during their activities, and sustaining their energy levels all day long. A child's attitude, concentration, and physical performance can all be impacted by even little dehydration.   That’s why it’s essential to take initiative in ensuring children meet their fluid requirements. . Here are some helpful suggestions for keeping your youngster healthy and hydrated during summer.

1. Make Water the “Preferred” Option

 If water is easily accessible and personalized, children are more likely to drink it on a regular basis. Allow them to select a water bottle that excites them to carry. Establish a routine of packing a filled water bottle whenever you leave home, whether for a park visit, family outing, or errands.

2. Infuse It Naturally

Sometimes children steer clear of plain water because they find it dull. That’s where natural flavor infusions can transform hydration into a fun experience!  . Fill their water bottles with fruit pieces, such as watermelon, oranges, lemons, or strawberries. Another method to involve your child is to let them "create" their own flavor of the day. . Frozen fruit cubes are another delightful option that cools the beverage while enriching it with flavor and visual appeal.

3. Provide Hydrating Snacks

Numerous fruits and vegetables are rich in water content and make perfect summer snacks. Watermelon, cucumbers, oranges, strawberries, cantaloupe, and celery are all fantastic picks. These snacks not only keep you hydrated but also offer essential vitamins, minerals, and fiber.   .  Keep a variety of prepped fruits and vegetables in the fridge for convenient snacking.

4. Minimize Sugary Beverages

Beverages high in sugar, like sodas, iced teas, and sweetened juices, can draw more water into the digestive system instead of the rest of the body. Instead, prioritize water as the main drink and occasionally offer diluted 100% fruit juice.

5. Establish a Hydration Routine

Encourage your child to take water breaks before, during, and after physical activities, as well as during meals. A good practice is to provide a few ounces of water every hour while they play actively. Regularity is crucial; when children know what to expect, they will begin to recognize thirst signs and appreciate the importance of drinking water.

Watch for Dehydration Indicators

Common indicators include fatigue, dry lips, dark yellow urine, infrequent urination, dizziness, and irritability.  Give your child fluids very away and suggest that they relax in a cool, shady area if they exhibit any of these symptoms. 

  Teaching your child how to identify these signs in themselves can empower them to take control of their own hydration needs as well.

With a few simple strategies and a dash of creativity, remaining hydrated doesn’t have to be a chore. In fact, summer presents an ideal opportunity to develop lasting habits that will enhance your child’s health year-round. By making water enjoyable, accessible, and routine, you’re supporting your child to feel their best so they can relish all the adventures summer has in store!

About Food for Salud

Food for Salud is a diverse initiative launched at Nicklaus Children’s in 2022, harnessing the power of food and nutrition to promote the wellbeing of children and families across South Florida. Eating well offers numerous benefits, from disease prevention to overall health and wellness. Food for Salud promotes access to wholesome meals and offers families and kids in nearby schools recipes and guidance on healthy eating at a number of community gatherings all year long.