Suddenly, it’s summer. School’s almost over, and the sun is beckoning us outside. Along with every parents’ survival toolkit of sunscreen, Band-Aids, and bug spray, there’s also the never-ending challenge of how to prioritize healthy hydration for the kids hydrated as the sizzling weather hits.
Hydration is important year-round, but it’s especially important during the hot months, when temperatures in parts of the US reach over 100F. As kids run, swim, leap, and jump headfirst into summer fun, their bodies lose fluids, and they experience an increased risk of dehydration. At The Sylvia Center, we prioritize healthy hydration in our classes, pairing vegetable-forward recipes with low-sugar drinks like Agua Fresca and infused waters. To help your little ones stay safe this summer, TSC Education Programs Director Beth Bainbridge details some practical tips to stay hydrated!
Why is hydration so important for children?
Every system in our body needs water to survive. Hydration is especially important for kids: not only it is the primary way they regulate temperature, it also helps them to poop and pee, keeps their joints lubricated (reducing chances of injury), delivers nutrients and oxygen to cells, and keeps their organs functioning. Proper hydration also improves sleep quality, focus, and mood.
How much water should kids drink?
Age, weight, and activity levels affect how much water we need to drink, but generally, kids need 6–8 cups of fluids per day–more if they’re super active or spending time in warm weather.
Wonder why that crunchy lettuce or juicy watermelon is so satisfying on a hot day? Water in food counts towards your total water intake for the day, and incorporating fruit and vegetables like lettuce, cabbage, celery, spinach, watermelon, and strawberries–produce that’s made up of more than 90% water–into your kids’ diet can help keep dehydration at bay. At 80–89% water, apples, grapes, oranges, carrots, and broccoli are not far behind! Go ahead, crunch that celery. It’s quenching your thirst, too!
All fluids are not created equal!
It may seem like the most boring suggestion, but plain water is best for hydration. While it’s tempting to reach for a juice pack, energy drink, or frosty soda when the sun comes out, sugar-loaded drinks aren’t the best choice to relieve summer thirst.
Did you know the average soda contains a whopping 15 teaspoons of sugar, more than three times the recommended daily sugar allowance for kids? Even 100% fruit juice contains 11 teaspoons of sugar. Aside from the associated health risks and high cost, studies show that sugary drinks can actually make dehydration worse: when you consume a lot of sugar, your body has to work hard to break it down. Studies have also shown that cold soda tricks your brain into falsely thinking you’re quenching your thirst, leaving you keen for another drink soon after.
Making hydration fun!
Bored with water? There are lots of other ways to encourage your kids to get their fluids in:
- Eat your water! At TSC, our students learn to eat a variety of water-packed fruit-and-veg snacks, like cucumbers with homemade ranch and fruit skewers.
- Tried seltzer? Sometimes bubbles can go a long way. Try infusing plain seltzer with cucumbers, melon, strawberries or mint.
- Ditch the sugar! Opt for naturally sweet alternatives: coconut water is still sweet and delicious, but contains only 3–4 teaspoons of sugar to soda’s 15: it also contains electrolytes, so is an extra efficient way to hydrate! Dilute with plain water or seltzer to reduce sugar further.
- Go homemade! Try our recipes for the delicious Nigerian hibiscus drink Zobo and Brazilian limeade. Make big batches to store in the fridge for when the thirst hits, save money, and reduce waste!
Beth joined The Sylvia Center as Education Programs Director in 2024, and is a passionate food educator whose mission is to bring farm-fresh produce into people’s hearts and homes. Learn more about her here!
