Many kids find summer time to be the best time of the year. And this time for kids means play, play, and play. They forget that they need to eat well and stay hydrated. With the amount of physical activity they do, sugar levels can easily drop thus making the children feel dehydrated. With all these outdoor activities that kids participate in during this time and the extreme heat of the summer, it is important for the kids to stay hydrated.
Tips To Keep your Child Hydrated
Kids have comparatively more bodily fluids than adults and they get dehydrated at a faster rate. The loss of fluids through sweat should be replaced right away to keep them healthy. By the time they say they are thirsty, dehydration has already started.
Sometimes, it can get quite challenging to keep busy children drinking sufficient fluids. Here are some fun ideas that can make the challenging task of keeping children hydrated real fun.
Fruits : Fruits contain high water content and good amount of carbohydrates. This water level is very helpful to keep kids hydrated. The best choices include summer fruits like watermelon, cantaloupe, strawberries, pineapple, cranberries, peaches, raspberries, and oranges. Try to keep these fruits handy and serve as is or in the form of bites with chocolate sauce or other treats.
Vegetables : Vegetables are also a good source to keep kids hydrated. The toppers on the list are lettuce and cucumber, celery, zucchini, green cabbage, tomato, and radish. Some other hydrating foods include green peas, carrots, and white potatoes. If your kids like it as a juice, then vegetable juices are a great way to pack in the veggies.
Coconut Water and Lemonade : Coconut water contains natural properties like vitamins, minerals, sugars, vitamin C, and electrolytes. Lemonade is another great option for younger kids. While out in the sun, coconut water is the most handy and healthy as well.
Dairy Products : Dairy products like yogurt, milk, and buttermilk are great substitutes for water. They can keep kids hydrated for a long time. Milk is a great option to refuel. As concerning yogurt, if kids don’t like it plain, you can add fruits to prepare fruit yogurt.
Serve Ice : Kids are very fond of ice. Just add it to a glass of water to help your child stay cool and hydrated. Don’t worry about the cold. To add fun, you can prepare popsicles. Prepare some juice. Pour it into the ice tray and stick candy sticks in each slot. You can also add grapes and melons.
Keep Cold Water readily Available : When it comes to hydration, water is still the drink of choice. It is important to ensure that kids take a water break every 15-20 minutes during the play time, especially on hot days and when involved with sports.
Use Lightly Flavored Waters : There is a wide variety of flavored waters on the market these days. There are surely some flavors that will appeal to your kids. However, avoid those loaded with heavy sugars. Sugar slows down the absorption of fluids. Also, make sure that you do not overload their system with artificial sweeteners. A drink or two per day with a sweetener is fine, but consider other options after that.
Raise a Glass : After an organized game or sport, kids are usually wild with excitement at a win or despondent in defeat. Try to keep your team focused by making a healthy beverage and snack as a part of the after activity cool-down or celebration. Toast the success or efforts of the team to encourage the little athletes to drink the required quantities for good health.
Power Aid : Perchance the best way to keep your children hydrated is to get them used to drinking liquids frequently. Offer healthy beverages at every meal and with snacks as well. And, if you know a particularly busy or strenuous day is approaching in your child’s schedule, make sure to add some extra hydration in the first meal of the day and even the night before.
No Sweat : Kids are more prone to dehydration as compared to adults. This is because their bodies don’t cool down as efficiently and quickly. Moreover, they are never at risk than during the summer heat. The danger increases when fluids leave the body in the form of sweat at a rate faster than they are being replaced. Severe dehydration can be life-threatening. Taking a few simple precautions to prevent over sweating can protect your child from dehydration and let him enjoy the summer safely.
Some Useful Facts and Tips on Dehydration in Kids
Here are some useful tips and facts about dehydration in kids to help you understand it better.
- Kids need comparatively more water than adults.
- Kids grow at a faster pace in summer as compared to winter thus adding to their hydration requirements which will be higher anyway in hotter temperatures.
- Kids tend to be more active than adults.
- Make sure to have drinks available for kids at all times – at sports, on journeys, at the playground, etc.
- It is not always necessary for the kids to realize when they are thirsty. They might not be bothered, or may not have access to liquids, or simply don’t like what is on offer.
- An average kid needs about 6-8 glasses of liquid a day. This requirement can, however, increase during hot weather or when highly active.
- All soft drinks can contribute to daily fluid requirements. These liquids include squashes, fruit juices, water, and fizzy drinks.
- Mild dehydration – about 2% loss in body weight might lead to short term consequences like lack of concentration, reduced physical performance, and headaches. Physical symptoms include dark colored urine and less urination. In the long term, mild dehydration can lead to dry skin, constipation, and irritability.
In addition to all the above mentioned tips, precautions, and ways to keep your child hydrated, it is important to protect your child from excessive exposure to heat and sun. Also, monitor them as they play. Keep summer happy time for your kids by keeping them healthy.