A photo with a sprinkler in the foreground and a parent holding hands with 2 children dancing through the sprinkler. The sun is setting and shining brightly.

By: Karen Manschot, MS, RD, LDN

 

Summer’s definitely here! The sun is shining bright, the days are stretching long, and there’s no shortage of humidity in North Carolina!  Whether it’s camp activities, swimming, or just endless play in the backyard, many people spend more time outside in the Summer. Also, for many, team sports will be gearing back up soon and children will be playing in the heat of the sun. With increased sunshine, temperatures, and activity comes a big Summer challenge—staying hydrated. What’s important when it comes to kids’ hydration? 

As parents of active kids, keeping up with your and your kids’ hydration can feel like a juggling act. When’s the right time to give them a drink? How much fluid do they need? What’s the best option for quenching their thirst? You don’t need to stress—it’s all about balance and making hydration simple and fun for your child. An “all fluids fit” approach to hydration is key to keeping your child energized and refreshed through these hotter months.

Water: The Hydration Hero

It’s no surprise that when you think of hydration, water is the first thing that comes to mind. Water is certainly important when it comes to hydration for children and adults. After all, water makes up about 60% of our bodies—our muscles alone are about 75% water! It’s our body’s all-star, lubricating joints, regulating body temperature, and helping to transport nutrients and oxygen throughout our cells. Plus, it flushes out toxins to keep us feeling fresh and healthy.

And let’s not forget, every drink you consume, including milk, juice, and sports drinks, contain water. Foods like fruits, veggies and yogurt contain water, too. Let’s dive into how to make sure your child is consuming enough of it.

Kids’ Hydration and Routine: The Secret to Success

Sometimes, kids don’t realize they’re thirsty—especially when they’re having lots of fun outside. That’s why it’s essential to make hydration a part of their daily routine. As parents, it is important to provide structure with hydration, just as it is important to provide structure with meals and snacks. 

  • Make a beverage part of every meal and snack: Whether it’s breakfast, lunch, or a quick snack, offer water or a hydrating drink to keep them well hydrated.
  • Drink regularly during outdoor activities: Remind them to sip on water every 15-20 minutes during playtime, sports practices, or games. Encourage them to take about 3-5 gulps each time.
  • Hydrate before and after heavy activity: If they’ve been running around or practicing hard, make sure they drink more before and after to replenish what they lost.

A girl in a red soccer uniform juggles the socer ball in front of a soccer goal, as the sun sets behind her.

Urine Check: The Kids Hydration Test

Still wondering if your child is drinking enough? The simplest way to check is by taking a look at their urine. Bright, pale yellow urine (think lemonade) usually means they’re well-hydrated. Darker urine (like apple juice) is a sign that they need to drink more fluids.

Boost the Fun Factor: Getting Kids to Drink More Water

If water alone doesn’t seem exciting, try these creative ways to make it more appealing:

  • Pick out a cool, personalized water bottle: Let your child choose a fun, reusable bottle with a design they love. Whether it’s their favorite superhero, a cool pattern, or just their name on it—owning the bottle makes it feel like their personal hydration station!
  • Add a straw: For some people, drinking with a straw is just easier. Plus, it can help prevent spills while on the go, like during car rides or while running errands. Choose reusable or paper straws to be eco-friendly.
  • Add fruit:  Want to jazz up their drink? Add slices of lemon, lime, berries, melon, or even mango for added flavor. Frozen fruit is also a great option for keeping water cold and delicious.
  • Be a hydration role model: Modeling is the best way to teach children.  If they see you drinking at meals and snack times, they are more likely to do the same. 

Stay Hydrated All Summer Long!

Keeping your child hydrated doesn’t have to be a struggle. With a little planning and creativity, you can help them stay energized and refreshed all summer long—and beyond. 

Questions about Kids Hydration and Nutrition?

Do you have questions about nutrition (including hydration) for you or your child? The team at Lutz, Alexander & Associates Nutrition Therapy is here to help. We are a team of experienced Registered Dietitians specializing in eating disorders, disordered eating, and weight inclusive care, with many subspecialties, including Sports Nutrition, in Raleigh, Durham, Chapel Hill, and Cary, NC, and virtually. We’d love to help!

Contact us today.