Staying Hydrated: Keeping Kids Happy and Healthy All Summer Long

Summer is a time for fun in the sun, but all that activity can lead to dehydration if we're not careful. At Early Bloom Academy, we understand the importance of keeping children hydrated and healthy.

The importance of hydration

While adults can often rely on their thirst cues, children may not always recognize or communicate their need for fluids. It's crucial to proactively offer water and hydrating foods throughout the day to prevent dehydration, which can manifest as dizziness, fatigue, and headaches.

Water is the best choice

While other beverages like coconut water and diluted juice can contribute to fluid intake, plain water is the gold standard, according to the American Academy of Pediatrics. They strongly advise against energy drinks for children due to their high sugar and caffeine content. For a refreshing twist, add slices of lemon, lime, or orange to water.

How much water do children need?

A general guideline is at least six cups of water daily. The Institute of Medicine of the National Academies provides more specific recommendations:

• 1–3 years: approximately 4 cups
• 4–8 years: approximately 5 cups
• 9–13 years: approximately 8 cups (boys), 7 cups (girls)
• 14–18 years: approximately 11 cups (boys), 8 cups (girls)

Hydration strategies

• Timing is key. Drink water about 30 minutes before physical activity, then every 15–20 minutes during it.
• Water-rich foods. Watermelon, berries, apples, cherries, grapes, oranges, tomatoes, cucumbers, pineapples and leafy greens all help — and provide vitamins and antioxidants.
• The lunchbox trick. Pack a frozen water bottle: it keeps food cool and provides a refreshing drink by lunchtime.

Recognizing dehydration

Contact your family doctor if you observe decreased activity level, infrequent urination, dry mouth, fewer tears when crying, or a sunken fontanel in infants and toddlers.