Mums want the best for their kids, and that includes keeping them healthy. Making sure they get enough water is essential to this mantra. You’ll need to plan around those summer heat waves to keep your children on the move. To make it fun, try these tips on how to help kids stay hydrated.
1. Eat Your Water
You don’t just have to drink your water! There are plenty of foods that hydrate you without ever
having to fill your glass or bottle:
- Cucumbers: 96% water
- Lettuce: 96% water
- Celery: 95% water
- Tomatoes: 94% water
- Zucchini: 94% water
- Watermelon: 92% water
- Strawberries: 92% water
Peaches, chicken broth, skim milk, yogurt and broccoli also contain 92%-88% water. In general,
most fruits and leafy vegetables will help your kiddos feel hydrated. Prepare snacks for long
trips or hot days to pack in the H2O on the go.
2. Add Some Flavour
Plain water can be boring for some children, but you can spice it up with flavour. Citrus slices, watermelon chunks and strawberries are a healthy way to make water tasty. Cucumber slices and mint from the garden also work.
Make it a learning experience for your child by planting basil that they can use in their water bottle. Or, go to the grocery store to find sparkling waters that infuse fruit with no added sweeteners.
3. Try Electrolytes
Electrolytes can help you stay hydrated. Hydrating drinks for kids, like Gatorade, give their bodies electrolytes such as calcium, potassium and chloride to help cells recover faster.
However, note that children should only ingest these drinks during long, intense sessions of extreme heat. You can give them electrolytes before and after exercise to reduce dehydration.
Watch the processed sugar intake. Many packaged drinks are filled with sugar and will likely make your child go over their recommended daily intake. Instead, use electrolyte packets and pour them into water or coconut water.
4. Make Icy Poles
Icy poles help keep mums and kids cool all summer long. To make your own strawberry icy poles, buy a mould from the grocery store or online. Add 12 ounces of plain Greek yogurt, ¼ cup of maple syrup, 2 cups of strawberries, 1 teaspoon of vanilla and 2 tablespoons of lemon juice to a blender.
Pour the mix into the mould and freeze for four hours. Remove the icy poles from the mould once thoroughly frozen and enjoy. If strawberries aren’t your child’s favourite, try flavouring them with grape, mango or watermelon.
5. Create a Water Station
Many kindys have water stations and bubblers outside. Mums can imitate that concept at home by setting up a dedicated area for their children to stay hydrated.
Here’s how to set up a station with hydrating drinks for kids in the backyard:
- Find a shaded, accessible area where your child can fetch water or a beverage independently.
- Fill a 1-2L transparent dispenser with liquid. You should get 4-6 cups out of it.
- Show your child how to use it and use it yourself to model drinking behaviour.
- Refill the dispenser when it runs out.
6. Serve Cold Soups
Cold soup is refreshing and often nutritious. Many are also easy to make, like cold cucumber
soup.
To make it, add six large cucumbers, 1½ cups of Greek yogurt, ¾ cup of basil, ¼ cup of extra-virgin olive oil, 3 tablespoons of lemon juice, 2 tablespoons of dill, ¾ teaspoon of sea salt, ½ teaspoon of honey, 1 garlic clove and a dash of ground pepper to a blender. Blend until smooth.
Chill the soup for four hours. Top with cucumber, pepper, dill or chives as a garnish. Carrot and coconut soup, corn gazpacho and zucchini soup are also tasty on hot days.
7. Fun Water Bottles
Encourage your child to decorate their water bottles. When you personalise them with fun stickers, shapes, and cartoon characters, they may be more excited to hydrate.
Start a DIY project. Use permanent markers to write your child’s name and try stencils to paint fun designs. If you need inspiration, search Pinterest boards.
Don’t forget the straw. Instead of a straight straw, find a colourful, curly one.
Make a game out of it. Kiddos thrive when parents set goals with meaningful rewards. You could tell them they can play their favourite video game for an hour if they drink 4 cups of water that day. Find a water bottle with measuring guidelines to track progress more easily.
8. Create a Routine
Children may stick to what they’re used to. If you give them soft drinks or juice at lunch, they see that as part of their routine. Giving them water at every meal or most meals will ensure your kid associates that drink with food.
Take it slow when introducing new things in your kiddo's day. Start by replacing one drink at a time or cutting their juice with water.
How Much Should My Child Drink?
When learning how to help kids stay hydrated, you need to know how much water they should be getting. Babies can’t tell you with words when they’re dehydrated, so look for dry diapers, sunken eyes, a dry mouth and crying without tears. Once they’re older, their age, weight and activity level will determine their water intake. The Australian government has guidelines for how much water your 1- to 18-year-old child needs:
- Children 1 to 3: 4 cups
- Children 4 to 8: 5 cups
- Children 9 to 13: 5-6 cups
- Teens 14 to 18: 6-8 cups
Make Hydration Fun For Your Kids
Staying hydrated during summer is easy. With a bit of effort, you can start making hydration a
part of your child’s routine. Your children deserve a fun and exciting way to get in that H2O, so
start implementing these tips today.
