Summer is a fun time for kids, but it also comes with the risk of dehydration, which can be life-threatening. Children are more prone to dehydration than adults, especially during hot weather when their bodies don’t cool down efficiently.
In this article, we’ll share some simple yet effective tips to ensure summer hydration for kids.
By following these tips, you can keep your child safe and healthy while they enjoy the summer fun.
Power Up with Liquids
One of the best ways to keep your child hydrated is to encourage them to drink liquids regularly. Offer healthy beverages such as water, milk, and 100% fruit juice at every meal and with snacks. If your child has a busy or strenuous day ahead, make sure they drink extra fluids in their first meal of the day or even the night before. According to the American College of Sports Medicine, it’s recommended to drink a standard bottle of water (16.9 oz.) about 2 hours before engaging in vigorous exercise.
Wet Their Whistles Frequently
Don’t wait until your child is thirsty to offer refreshment; by that time, they may already be dehydrated. Studies by the University of Connecticut have found that more than half of the children at sports camps were significantly dehydrated despite the availability of water and sports drinks. Schedule frequent beverage breaks during activity, about every 20 minutes or so in hot weather. If possible, take all hydration breaks in a shady spot.
When selecting drinks for your child, avoid those that contain caffeine, such as iced tea or soda. Caffeine is a diuretic and can contribute to the dehydration process by increasing fluid loss. In addition, as a stimulant, it can mask the symptoms of dehydration. Beverages such as soda or juice-flavored drinks might taste refreshing, but their high sugar content is unhealthy for many reasons and should be avoided for hydration except as a last resort.
Sweet Choices for Snacks
Fruits are an excellent source of water and nutrition. Offer fruits often during playtime, and pack them in the cooler for after-game snacks. While fruit juice has a higher concentration of sugar than whole fruit, the American Academy of Pediatrics suggests that for activity periods longer than three hours, a drink of half water and half 100-percent juice can be a good option.
Include High-Water-Content Foods in Meals Always include high-water-content foods in your daily meal planning to help your family stay well-hydrated at all times. In addition to water, fruits, fruit juice, and many vegetables are excellent sources of hydration. Clear soups, especially those made with vegetables, offer an ideal way to get liquid into the diet along with good nutrition.
Instill Good Hydration Habits Early
As your kids get older, you won’t be able to follow them everywhere to ensure they’re getting enough liquids. But you can help them understand the importance of hydrating frequently for good health. Instill in them early on the habits of frequent beverage breaks and choosing liquids wisely. Pack good sources of hydration into their lunchboxes or backpacks as a reminder to keep up the good work!
In conclusion, keeping your child hydrated during summer is crucial for their well-being. Encourage them to drink liquids regularly, schedule frequent beverage breaks during activity, offer sweet and healthy snack options, and include high-water-content foods in meals. By instilling good hydration habits early on, you can help your child stay healthy and enjoy the summer fun safely.
Help your child stay hydrated and healthy this summer! Sign up for a free trial class today and discover the benefits of our program firsthand.
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