How to Keep Your Child Hydrated This Summer

The onset of the summer season brings warmer months and lots of extra plans outside in the elements. Whether it’s playing in the backyard, enjoying a pool day, or visiting a playground with friends, there are lots of things for parents to keep in mind to keep children safe. 

In addition to sun protection and water safety, we also want to remind you to focus on proper hydration. For adults, it’s easy to recognize the signs of thirst. It’s not as obvious for children to realize they might be dehydrated if they start feeling tired, unfocused, or moody. 

We’re sharing a few proactive steps you can take to ensure your children are getting enough fluids so they can focus on having fun:

• Keep a cool water source nearby. Place a pitcher of ice water with cups close to where children are playing, so it’s simple and within reach.
• Lead by example. Kids look to their parents for direction and guidance. Drink plenty of water yourself, so you’re showing them there’s no better thirst quencher than water. 
• Be prepared. Equip kids with a fresh water bottle each time they head out for activities and sports.
• Novelty helps it feel exciting. Children are naturally drawn to fun, silly straws. Invest in some kid-friendly reusable options that use bright colors or funky shapes. 
• Grab and go options. Keep water bottles filled and chilled in the refrigerator, so they are easy to grab and go on the way out the door.
• Share plenty of cool produce. Many fruits and vegetables have a high-water content and can provide a great source of hydration. Examples include oranges, watermelon, celery, lettuce, asparagus, grapefruit, grapes, cucumbers, and peaches.
• Serve water with meals. Encourage children to drink a glass of water with their meals or snacks. A little bit goes a long way and will add up through the course of your day.
• Bedtime sips. Place a glass of water or leak-proof water bottle by their bed at night. They can reach for it anytime—and they will!
• Embrace habit stacking. Have a drinking cup available in the bathroom for teeth brushing time. Remind your child to take a sip of water while getting ready for the day or winding down at the end of the night.
• Limit soda and sugary foods. If you’d like to have some variety, try flavored sparkling water without added sugars or artificial sweeteners. Remember, these options are not recommended for children under age 3 due to the negative effects on developing teeth. 
• Freezer treats. Make your own natural popsicles out of pureed fruit. It’s a sweet treat that’s both healthy and hydrating on a hot summer day.
• Add water. Dilute juices with half water to help provide more water and less sugar as they drink up to quench their thirst.
• Try infused water. Add fruits and herbs to flavor your water naturally. Ideally, you’d let it chill for 4 to 5 hours for the full effect. Use a pitcher specially crafted for infusing or strain the pieces out before enjoying your creation. Try some of these kid-approved combos:
  • Berry Mint – muddled mint leaves and strawberry slices
  • Tropical – chunks of fresh pineapple and mango
  • Tangerine Thyme – orange slices and thyme sprigs
  • Cucumber Lime – sliced cucumbers and thinly sliced limes

Now all that’s left to do is drink up and enjoy your summer! 

For more information on watching for signs of dehydration, click here.