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With summer in full swing and temperatures soaring, keeping kids hydrated can be tough. Between constant reminders to drink water during soccer practice and urging those extra sips at the beach, it's tempting to throw in the towel and hope for the best. But staying hydrated in the heat is important for preventing serious health issues such as dehydration, heat exhaustion, or heat stroke.
If your kids love spending summer outdoors or if you live in a spot that hits triple digits, finding simple and fun ways to keep them hydrated is key. Here are our top tips to make sure your kids stay cool and refreshed this summer.
How much water do kids need?
Keeping your kids hydrated is important, and here’s how much water they need each day:
- 1 to 3 years: 4 cups (this includes water and milk)
- 4 to 8 years: 5 cups
- 9 to 13 years: 7 to 8 cups
In extreme heat, your child will need extra fluids to stay hydrated, so these quantities should increase during the summer months.
How to keep track
There’s no need to carry around a detailed notebook to count every ounce your child drinks. Instead, pay attention to what your child is eating and drinking throughout the day and look for signs that they are well hydrated, such as:
- Light yellow urine
- Lots of energy
- Hydrated skin, lips, and mouth
10 ways to keep your kids hydrated
Here are 10 fun and easy ways to make sure your child is well hydrated this summer:
1. Stock up on hydrating fruits and veggies
Water isn't the only way to keep your child hydrated. Fresh fruits and vegetables can also contribute to their fluid needs because they have high water content. Some of the most hydrating fruits and vegetables include watermelon, cucumbers, dragon fruit, celery, tomatoes, peaches, citrus fruits, and berries.
2. Add flavor to water
If your kids find plain water boring, try making it more exciting by infusing it with natural flavors from fruits, veggies, and herbs. Some tasty combos are lemon and mint, cucumber and watermelon, or grapefruit and rosemary. Another fun idea is to freeze these combos into ice and add them to water for a refreshing twist.
3. Whip up homemade popsicles
Popsicles are a fun way for kids to stay hydrated, but they don't have to be the sugar-packed ones from the store. It's cheaper, healthier, and more exciting to make your own at home. Just blend fresh fruits and veggies with water, coconut water, or milk, pour into popsicle molds, freeze, and enjoy!
4. Decorate a favorite water bottle
Kids are more likely to drink water if they have something fun to drink from. Plan a fun activity where they decorate their favorite water bottle with stickers or their favorite characters, or take them to the store to pick out a new one. Getting kids involved in the process can be the key to cooperation.
5. Offer water at different temperatures
Experiment with offering water at different temperatures—room temperature, cold, or iced—and observe which your kids prefer. They might not be drinking enough because they’re sensitive to the temperature of their water.
6. Add a straw
Drinking water becomes much more fun with colorful or twisty straws. Keeping a variety of straws in your kitchen cabinet can make hydration more enjoyable.
7. Mix water with juice
If your kid refuses plain water, adding a splash of juice can help. While we don’t promote juice as the go-to beverage for kids, using it occasionally to encourage water intake, especially when they resist, can make a difference. Start with a small amount of juice and gradually decrease it every few days so your child gets used to drinking water with less juice over time.
8. Make hydrating smoothies
A refreshing smoothie packed with hydrating fruits and veggies is a delicious way to meet some of their fluid needs. Smoothies are perfect for summer breakfasts or as a snack after a long hot day at camp.
9.Try a different cup
Finding the right cup can make drinking easier and more comfortable for your child. Try out different styles made from materials like silicone, stainless steel, or glass. Experiment with open cups, straw cups, or cups with and without handles to see what works best.
10. Model the behavior you want to see
Kids pick up on everything we do because they look up to us. If they see you carrying a water bottle and enjoying drinking water, chances are they'll want to do the same.
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