Summer is here and it’s officially getting HOT HOT HOT outside. This time of year means more kids are spending more time running, jumping and playing outside, and it also means we as parents have to be even more on top of keeping our kids hydrated.

The right amount of water is crucial for both children and adults because it helps us control our body temperature, brings nutrients to our cells, and helps our organs clean themselves more efficiently. Additionally, children that are well-hydrated have been shown to perform better in school.

Kids are at a higher risk of becoming dehydrated than adults because they actually require more water per kilogram than adults! They are also still learning to recognize the early stages of thirst, so they need our help to stay properly hydrated.

Below are some ways to help your child stay hydrated, happy and healthy during the warmer summer months.

1. Make sure your child is getting the right amount of water

The right amount of water kids should be drinking varies based on their age, gender, the weather conditions, and how active they are.

As a guideline, kids between 4 and 13 years old should be drinking between 6 – 8 glasses of water per day. They should also be eating lots of fruits, veggies and whole grains, which are great food sources of water. Fluids from foods should make up about 20% of their daily water requirements. Younger kids can have smaller amounts of water: about 1 – 2 cups in smaller servings.

On high activity and/or warm weather days, when kids are running around outside, they will need more water than on their less active days. Kids also need to drink water throughout the day to stay hydrated – so make sure you are offering them water often, not just at meal times.

2. Recognize early signs of dehydration

We all lose water throughout the day through sweat, using the bathroom, and even just through breathing. We have to replenish our lost fluids through drinking and eating to avoid becoming dehydrated.

Most kids do not recognize the early stages of thirst – they are still learning this important life skill. Since we can’t rely on children to tell us when they need fluids, it’s important to try and be vigilant about offering kids water often, especially when hot weather means more water loss from sweating!!

Ideally kids should drink before they’re thirsty – the “thirsty” feeling is actually a late-stage indicator of dehydration. In its milder forms, signs of dehydration can include:

• Tiredness/drowsiness
• Headaches
• Lack of concentration
• Reduced mental performance
• Dry skin

If you notice these telltale signs, make sure you offer your child some water right away!

3. Offer kids fluids in a variety of forms

Plain water and natural hydrating drinks that do not contain artificial colours, additives and sugars are the gold standard drinks for hydrating kids. Water doesn’t cause risk of dental caries, type 2 diabetes and weight gain like sugary soft drinks do, and best of all it’s free!

Along with water, make sure to offer children water-rich foods often in warm weather.

The following foods are full of nutrients, vitamins, fibre, and most importantly, water:
• Watermelon
• Cucumber
• Iceberg lettuce
• Cantaloupe
• Strawberries
• Celery
• Pineapple
• Green peppers
• Oranges

You can also try out this delicious and hydrating recipe: Mango Lassi Treat – it’s rich in potassium, vitamin C, and it’s a fantastic homemade treat to offer kids instead of ice cream!

Now that you’re prepared, go enjoy the sunshine with you little ones!