Summer Hydration Tips

Hydration is one of the simplest, most obvious (and most overlooked) nutrition fundamentals for both kids and adults. In children, dehydration can happen faster and hit harder. Their bodies have a higher percentage of water, they’re not great at recognizing or communicating thirst, and they lose more fluids when they sweat…especially during summer play.

And here’s the kicker: Dehydration doesn’t just affect them, it affects you, too. A tired, cranky, distracted kid (who suddenly has a headache or tummy ache) can throw off everyone’s day. Even mild dehydration can lead to fatigue, irritability, trouble focusing (or, let’s be honest, listening), headaches, constipation, and difficulty regulating body temperature (since sweating is how they cool down, they need enough fluids to produce it).

But keeping kids hydrated can feel like a full-time job. Honestly, I struggle to stay on top of my own hydration, and I hear the same from plenty of adult clients. And when it comes to my kids, some days I feel like I’m refilling bottles like it’s my job. Other days, I’m reminding them every 15 minutes to take just one sip. So, how do we help kids hydrate more consistently, without constant nagging?

Here are a few ideas:

• Build water into their routines. Tie hydration to moments they already expect—like after brushing their teeth, at breakfast, or before heading out to play. You can also create designated “sip breaks” during active play or hot days.
  

• Make it fun. Let them pick a special water bottle or decorate it with stickers. Use fun straws, let them add frozen berries or fruit-shaped ice cubes, or even make a hydration chart with stickers for motivation.
  

• Keep water visible and accessible. The more often they see it, the more likely they are to drink it. Keep water on the table during meals, by their play area, and with them in the stroller or car seat.
  

• Offer hydrating foods. Some of the best include watermelon, strawberries, cucumber, oranges, smoothies, and homemade popsicles made with fruit and coconut water.

• Lead by example. Your hydration habits matter. Talk about how good it feels to drink water and let them see you reaching for your bottle throughout the day.
  
  

If you’re looking for extra support, Hiya’s new Kids Daily Hydration is a great option. It’s a clean, kid-friendly electrolyte powder designed to encourage hydration. I’ve found it especially helpful during hot weather or active days. Unlike traditional sports drinks, it’s free of added sugar, artificial dyes, and synthetic flavors. It’s also third-party tested for heavy metals and formulated specifically for children with a balanced blend of electrolytes (potassium, sodium, magnesium, calcium, iron, and vitamin C) plus prebiotic fiber to support gut health.

It’s one more tool that makes hydration feel a little easier, and maybe even a little fun.