BULLETIN BOARD stay hydrated this summer!

Summer is right around the corner!  This is often the most exciting time of year for children and families who enjoy spending more time outdoors playing sports, exploring nature, having fun at the beach, among other activities.  With our children spending more time outdoors and being exposed to higher temperature levels, it is more important than ever to make sure they stay hydrated.

Below are several tips to help keep your children stay hydrated in the midst of summer heat: 

Drink plenty of water.  Water is hands down the best thing you can have your child consume to stay hydrated.  Health professionals recommend drinking at least six to eight 8-ounce glasses of water per day. However, some children do not enjoy drinking plain water. 

Here are a few ways to add some flavor to plain water:

• Dilute juice with water using a ratio of at least 50:50
• Make juice ice cubes and put them in your child’s water bottle
• Fill a pitcher of water and toss in some fruit such as berries and lemon slices

Mix it up with flavored water.  A variety of flavored water is available at your local grocery store. It is best to avoid flavored water beverages which are heavy in sugar, as sugar slows down the body’s absorption rate of fluids. Also, be aware of beverages heavy in artificial sweeteners.  Gatorade is another great option to keep children hydrated specially those involved in sports.

 

Offer plenty of fruit and veggies.  Whole fruits are mostly water and are filled with vitamins, minerals, fiber and also aid in hydration. Cantaloupe and strawberries are approximately 90% water. Watermelon, grapes, oranges and apples, as well as vegetables such as cucumbers, tomatoes and leafy greens are excellent sources of water. The naturally sweet taste of coconut water is another great way to boost hydration and is full of antioxidants too!

Make popsicle treats.  Popsicles made from fruit and water are a fun and effective way to retain fluids in your children’s system. This can be as simple as pouring juice into plastic Popsicle molds.  There are all types of creative ways to turn this into a nutritious treat.  Once again, be mindful of the amount of juice consumption, since the presence of sugar slows absorption. 

Image Credit: zarbees.com

Contributed by: Neha, Fairmont Private Schools