Whole fruits are made up of mostly water and not only do they keep your little ones hydrated, fruits also add fiber, vitamin C, and several minerals to the diet. A piece of fruit is usually made up, on average, of 80% water. For example:
Apple = 84% water
Blueberry = 80% water
Cantaloupe = 89% water
Peach = 89% water
2. Avoid Sugar & Caffeine
It’s crucial to see that the fluids they do take in will aid in keeping them hydrated. Sugar slows the body’s absorption of fluids and you don’t want to overload their system with artificial sweeteners. One or two drinks per day with a sweetener are fine, but consider other options after that. Fruit juice has lots of sugar and the more carbohydrates, the slower the absorption of the fluid. Juice does provide nutrition and tastes good, but should be diluted with water if being served. Gatorade is still one of the best drinks for keeping you hydrated. Make sure to have plenty on hand, especially when sports are involved.
3. Sugar Free Ice Pops
Most kids like ice pops and they can easily be made by using ice trays or simply pour a beverage in a small paper cup, add a Popsicle stick or plastic spoon and freeze. Kids will always come back for more.
4. Water & Outdoor Play
Offer a drink of water even if they are not thirsty, this will aid greatly in keeping your kids healthy and hydrated. Try to get 6-8 glasses of water in your kids every day. Water is still the drink of choice when it comes to hydration. Make sure kids take a water break during outdoor play time every 15 -20 minutes especially on hot days and when involved with sports. Limit your child’s outdoor play when the sun is at its peak heat. The sun is hottest during afternoon to early evening, so try to keep outdoor activities to before noon or after 5 or 6 pm. Monitor the weather daily to keep abreast of the forecast and temperatures for your area.
You can easily avoid heat related problems with your children by making sure they drink enough fluids, stay out of the sun and heat during peak times of the day, and by monitoring them as they play. Keep summer a happy time for your kids by keeping them healthy and hydrated!