Summer is here, along with long days, outdoor activities, and plenty of fun! But it can be hard to stay cool, and with rising temperatures, it’s important for kids (and adults!) to stay hydrated.
Dehydration can sneak up on you, leading to health concerns like urinary and kidney problems, seizures, and issues with blood pressure. Staying hydrated helps your body maintain its temperature, make necessary fluids, and function normally.
You may know hydration is important, but have you ever wondered what the most effective ways to stay hydrated are? Do you know how much water your family should be drinking each day? Or whether drinks with electrolytes are better than plain water?
To help you out, we put together resources and tips for keeping your family hydrated during those hot summer months:
How much water do we need?
According to Johns Hopkins Medicine, kids should drink their age in cups (1 cup = 8 ounces) until they reach 8 years old, and kids 8 and older should drink 8 cups of water per day. This means, for example, a 6-year-old should drink about 6 cups of water every day.
You can help your kids get the recommended daily amount of water by having them drink water with every meal. They should be drinking water throughout the day, especially before exercising or going outdoors in hot temperatures. They should also take a break to drink water at least every 20 minutes while exercising.
Are electrolytes important?
When we sweat, we lose both water and electrolytes from our bodies. Electrolytes are essential minerals like sodium, potassium, and magnesium. They’re vital to maintaining hydration, but most of the time, drinking water and eating a balanced diet is sufficient.
Kids may need a boost of electrolytes if they’re performing intense physical activity for more than an hour or experiencing extremely high heat and humidity. When kids sweat profusely, a sports drink can help them stay hydrated by providing them with necessary electrolytes.
Keep in mind that most sports drinks have added sugar, so kids shouldn’t drink them too often or as a replacement for water. If your kids are exercising for less than an hour, water is usually a better choice for hydration.
If you want to make sure your kids are getting enough essential minerals in their diets, have them eat healthy fruits like bananas, oranges, strawberries, watermelons, and avocados, all of which are great sources of electrolytes.
Dealing with dehydration
Do you know what it looks like when kids are dehydrated? Dehydration can affect kids quickly, especially in the heat, and recognizing the signs is crucial to preventing serious health issues.
Signs of dehydration:
- Dry mouth and tongue
- Crying with no tears
- Fewer wet diapers or trips to the bathroom
- Dark yellow urine
- Fatigue
- Irritability
- Dizziness or lightheadedness
- Rapid heartbeat or breathing
If you think your kids may be dehydrated, have them rest in a cool, shaded area and drink water in small but frequent sips. If symptoms don’t improve, contact your healthcare provider or visit an urgent care center or emergency room.
Tips for encouraging hydration
Kids may need some encouragement to drink enough water throughout the day. Give your kids their own personalized water bottles that they can decorate and take with them wherever they go. Set reminders for them to drink water, especially during playtime or outdoor activities, and help them establish a routine of drinking water before, during, and after exercising.
If your kids don’t like drinking water, try flavoring it with fresh fruit like lemons, oranges, or berries to make it more appealing. Eating fruits and vegetables with high water content can also provide extra hydration. Hydrating vegetables include celery, cucumbers, tomatoes, and zucchini, while hydrating fruits include watermelon, cantaloupe, strawberries, and blueberries.
Most importantly, lead by example. Kids are more likely to drink water if they see the adults in their lives doing the same.
Make hydration a fun and consistent part of your daily routine to help your family stay healthy all summer long. Be safe, have fun, and have a great summer! ☀️
