Keep your children hydrated all summer

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Summer means heat.  That can be very fun for active kids.They  get to swim and play outdoors.It is also means we as parents need to keep an eye on our children’s hydration. 

Don’t wait for your kids to tell you they’re thirsty, particularly in the summer when more liquids are needed to stay healthy. Instead, offer them water and other hydrating foods and beverages throughout the day. Make sure your children get plenty of liquids to stay healthy and active all summer, and help them develop good hydration habits for a lifetime.The amount of water a child needs to stay hydrated and healthy may surprise you: teenagers need as much as adults (eight to 11 cups), while even toddlers aged 1 to 3 should have four cups of fluids a day.Many children don’t like to drink water because it tastes bland. So you can be creative to  your kids and encourage them to drink plenty of water , by making it fun (adding some flavor and Popsicle or adding some ice ), make it tasty (adding some juice or their favorite fruits) make it colorful ( colorful straws and cups or reusable water bottles).


  • Keep water on hand, out in front of kids, all the time. They’ll be more inclined to drink it if they see it. Make water accessible and visible at all times.Limit drinks like soda, energy drinks, iced tea and coffee drinks because they contain caffeine.
  • Drink extra fluids before an activity begins, especially if your kids are participating in sports or strenuous activities, and drink plenty of fluid after an activity.
  • Play outdoors early in the morning or late in the evening. Our bodies heat up faster when it’s hot outside.
  • Schedule regular breaks, about every 20 minutes, during the course of an activity so kids can get a drink and out of the sun.
  • Place cool towels on the neck and face to help bring the body temperature down.


Children who don’t consume enough water will begin to show signs and symptoms of dehydration. The signs of dehydration in children include:

  • dry lips and mouth
  • eyes that look sunken into the head
  • lack of urine for 12 hours in an older child (or only a very small amount of dark yellow urine)
  • dry, cool skin
  • irritability or tired
  •  Dizziness
  • Fatigue
  • rapid heartbeat
  • Very little or no tears when crying.