by Macy Lang, Dietetic Intern

 

As we enjoy the warmer weather, it is important to make sure we stay hydrated. Hydration is more than just drinking water, we can be hydrated through the foods we eat as well. Explore some tips and fun food options to help your child stay hydrated this summer season.

How much is enough water?

Each age group has recommended daily fluid intakes given by the American Academy of Pediatrics. Fluids should primarily consist of water. Milk may also be offered in appropriate amounts, while 100% fruit juice should be limited and sugar-sweetened beverages should be avoided.

Recommended water intake per day per age group:

• Children ages 1-3 years: 4 cups
• Children ages 4-8 years: 5 cups
• Children ages 9-13 years: 8 cups
• Children ages 14-18 years: 11 cups

If the child is outside on a hot day or has high activity the child might need more water to stay hydrated.

What does dehydration look like?

Dehydration looks different in the different age groups, familiarize yourself with the signs below.

Infants/toddlers: overly sleepy, irritability, fewer wet diapers, dry mouth and tongue, no tears while crying, sunken soft spot on the top of the head.

Older children: fatigue, low energy, flushed skin, dry tongue and lips.

Teens: headaches, cramps, confusion, dizziness, rapid pulse, excessive thirst.

What about electrolyte drinks?

We might think that electrolyte beverages can replace water in the warmer weather but this isn’t the case. Many electrolyte drinks contain added sugar and can lead to water aversion. Swapping sugar containing electrolyte drinks can lead to an intake of excess calories, dental cavities, diabetes, and obesity. An electrolyte drink is appropriate after high intensity activity lasting longer than 1 hour, but for regular play, water will do.

Are drinks the only options?

Though water is the ideal source for hydration, what we eat can also help hydrate us. Snacking on fruit and vegetables can also help us reach our daily water intake goals.

Fruits and vegetables high in water:

• Cucumbers
• Celery
• Cauliflower
• Tomatoes
• Zucchini and summer squash
• Strawberries
• Watermelon
• Grapefruit
• Peaches
• Oranges

Strawberry Lemonade Hydration Popsicles

Recipe inspired by kitchencents.com

Servings: 6 (4oz) popsicles

• 2 cups unsweetened coconut water
• 2 Tbsp lemon juice
• 2 Tbsp honey
• ½ c diced strawberries

1. Wash and dice strawberries.
2. Mix strawberries, lemon juice, and honey together in a bowl, stir to combine making sure strawberries are well coated.
3. Fill each popsicle mold half way with strawberry mixture.
4. Pour coconut water to the fill line.
5. Insert popsicle sticks and freeze until solid.