The Wet and Wild Summer

No, not because it’s raining, but rather the water we need to keep hydrated. Now that the weather has finally joined us for summer it is important to stay hydrated to prevent overheating and keep your body and mind working optimally. Kids and the elderly are more susceptible to dehydration than adults. So beat the heat and keep your child(ren) hydrated this summer.

So how much water is necessary?

When tracking fluid needs, we count beverages other than just water. The rule of thumb is if it’s liquid in your mouth (ex. popsicles, soup, juice, milk, etc) then it counts towards your fluid intake. This is NOT me endorsing high sugar fluids as a replacement for water, but if you’re wondering if your kiddo is drinking enough, remember to count these. Exact fluid requirement vary by activity level, the weather, and other personalized factors, but these guidelines provide a good estimation:

  • Ages 1-3: 4 cups (1L) per day
  • Ages 4-8: 5 cups (1.25L) per day
  • Ages 8 and up: 7-8 cups (1.75-2L) per day

When kids are running around playing (think the playground and waterpark) getting them to drink water regularly can be a challenge. Avoid becoming that nagging parent (“Come drink water, it’s hot out!”) and try incorporating some fun ideas instead:

  • Watermelon is 92% water
    • Have cubed watermelon bites or slices ready as snacks
    • Use a cookie cutter and put them on a skewer and place them in the freezer as a popsicle.
    • Put them in a smoothie as a snack.
  • Use these fruits and veggies as a snack. They’re water content is high and they come with a healthy dose of vitamins, minerals, and fibre:
    • Cucumber
    • Tomatoes
    • Celery
    • Oranges and grapefruit
    • Peaches
    • Strawberries
  • Freeze that fluid: everything is more fun when frozen as a popsicle. Invest the $2-10 to purchase a popsicle mold like this:
  • Freeze smoothies, diluted juice, or even fruit-infused water!

Enjoy the heat in a safe, fun way!

What do you like to do to beat the heat? Let us know in the comments below or through our social media