Our Best Tips on How Moms and Kids Can Stay Hydrated During the Summer

From infused waters to homemade popsicles, to kid-friendly snacks and treats, there are many ways to stay safe and hydrated all summer long. Ditch the sugary sports drinks, and try some of these parent-tested hacks for surviving the summer heat.

Summer Hydration 101

Summer is here, and it’s essential to prioritize hydration! As the temperature rises, children’s bodies lose more fluids through sweat, making it even more important to replenish what’s lost. When kids are well-hydrated, they’re less likely to experience the negative effects of dehydration, such as fatigue or headaches, and more likely to enjoy all the fun that summer has to offer.

Here are easy tips for keeping kids hydrated, from incorporating hydrating foods into meals to encouraging regular water breaks. With a few simple strategies, you can ensure your kids stay hydrated and healthy all summer long.

Summer Hydration with Children

Staying hydrated is crucial during the summer months, especially for kids, as their bodies are made up of a high percentage of water and they are prone to overheating. Children have an increased risk of dehydration due to their higher percentage of water loss through sweating. Having water regularly throughout the day helps prevent dehydration and supports healthy habits.

Incorporating hydrating foods and drinks into meals can provide additional hydration and essential nutrients. Milk is not only hydrating but also supports bone growth and development in children. Children often don’t want to be forced to drink water, so it’s important for parents to be purposeful and creative when it comes to paying attention to their children’s water intake.

Proper hydration is vital for kids’ bodies, as it helps regulate body temperature, support digestion, and remove waste, so encourage your kids to drink enough water (or milk, for infants) this season.

Understanding Hydration Needs: Signs Your Child Is Getting Dehydrated

Kids’ hydration needs vary based on age, size, and physical activity level, so it’s essential to monitor their water intake. Understanding how much water kids need can help parents ensure their child drinks enough throughout the day.

Newborns and infants rely on milk, whether it’s breast milk or formula, for their hydration needs. Older babies, toddlers, and children can get fluids from milk, water, juice, and water-rich foods and snacks. Many fruits and vegetables are also excellent sources of hydration due to their high water content, making them a healthy addition to meals and snacks.

Breastfeeding mamas also need to pay attention to staying hydrated, too! They should aim to drink more water than usual throughout their breastfeeding journey, as this is essential for breast milk supply.

Hydration needs also depend on the climate and weather, with warmer months requiring more fluids. Paying attention to kids’ urine color can help determine if they are properly hydrated, with light yellow being a sign of healthy hydration. However, don’t gauge your child’s water intake based solely on their urine output. Pay attention to their overall mental state and behavior, especially when you’ve been out in the sun for long periods of time.

Recognizing Dehydration

Dehydration is dangerous for adults and children alike. Signs of dehydration in kids include dark colored urine, less urination, dry lips, and fewer wet diapers. Older children may exhibit symptoms such as headaches, fatigue, and dizziness, while infants may show signs like irritability and a dry mouth.

Creating a Hydration Routine

A daily hydration routine is one of the best ways to help your child stay hydrated throughout the upcoming months. Encourage your kids to drink water regularly, aiming for at least 7-8 cups of fluids each day, depending on their age and activity level. Offer plain water as the go-to beverage, but you can also include milk or other drinks to keep things interesting. Try to limit sports drinks and juices, as these can be high in sugar.

To make water more appealing, use colorful cups, fun straws, or add ice cubes for a refreshing taste. You can even freeze pieces of fruit like strawberries or watermelon into ice cubes for a burst of flavor. Incorporate hydrating foods into meals and snacks—fruits and veggies with high water content, such as watermelon, strawberries, cucumbers, and oranges, are delicious ways to boost hydration.

By making hydration a regular part of your family’s routine—offering drinks and hydrating foods at every meal and snack, you’ll help your child develop healthy habits that last.

Hacks for Maintaining Proper Hydration Levels All Summer Long

Mom Hacks for Hydrating Foods and Drinks

Here are some ways moms can encourage more hydration through their kids’ diet.

Hydrating foods like watermelon, strawberries, and cucumbers can provide essential nutrients and help kids stay hydrated. Hydrating fruits such as oranges, melons, and berries are especially effective in keeping kids hydrated and can be enjoyed in a variety of ways. These can be served plain or in smoothies or homemade popsicles for a nice refreshing treat!

Incorporating water-rich foods into meals can support healthy hydration. Infants can enjoy homemade breast milk popsicles - a wonderful way for babies to cool down during the summer months, even before they’ve started solids. Toddlers can enjoy slices of watermelon or cantaloupe, cucumbers or carrots, or strawberries or pineapple. Many vegetables, such as cucumbers and carrots, can be easily added to meals or snacks. Older children can focus on whole fruits and veggies. If your kids don’t love produce, throw some fruits and veggies into a blender with milk or juice to make a delicious smoothie.

Don’t forget dairy! Greek yogurt and plain yogurt are also great sources of hydration and can be paired with fresh fruit for a healthy snack. Pairing yogurt with berries or other hydrating fruits makes a great hydrating snack that supports hydration and nutrition. Your little ones can enjoy a fruit and yogurt parfait or you can blend yogurt with fruits and freeze them in popsicle molds.

Adding ice cubes to drinks can make them more appealing to kids and help them stay hydrated. You can even add flavor to your ice cubes by blending fruit and freezing them in ice cube trays. You can also create water with flavor enhancer by adding slices of strawberries, cucumbers, oranges, or limes to your child’s water bottle.

Mom Hacks for Staying Hydrated on-the-go

When children are out of school for the summer, families tend to spend more time out of the house. Here are some practical ways to make sure your little ones get enough fluids even when you’re out on summer adventures.

Using a water bottle can help kids stay hydrated throughout the day, especially during physical activity. To make it more exciting, have your kids pick out a new bottle for the season, or grab some stickers so they can decorate their own. Remind your kids to fill and refill their bottles regularly throughout the day to fill their hydration needs. Always keep water handy when you’re out with your children during the heat.

Packing hydrating snacks like fresh fruit and veggies can provide additional hydration and nutrients. Fruits like watermelon, strawberries, and grapes have high water content and are a great snack to take to the park, to a picnic, to the pool, or to the beach. Consider buying a small cooler for your car to keep all your little ones’ snacks nice and cold.

Encouraging kids to drink water regularly, even when they’re not thirsty, can help them stay hydrated. By the time they feel thirsty, your children have probably waited too long to have a drink. You can set a timer on your phone or make a little chart to make sure your kids drink enough fluids.

Making drinking fluids a habit can help kids develop healthy hydration habits that will last a lifetime. Using a water intake tracking system can help parents monitor their child’s hydration levels. There are several fun mobile apps you can put on your phone to help remind kids to grab that water bottle often!

Encouraging Kids to Drink

Offering kids a variety of hydrating drinks, such as plain water and milk, can help them stay hydrated. However, plain drinks can taste boring after a while. Adding flavor to water with slices of lemon or lime can make it more appealing to kids without adding sugar.

Encouraging kids to drink water regularly, rather than relying on sugary drinks like juice or soda, can help them develop healthy hydration habits. If your children really want juice, try watering it down by giving them a cup that is half juice, half water.

Making plain water fun, such as using fun cups or straws, can help keep kids hydrated. Take your kids to the store and let them pick out a few fun cups, straws, or cups for the house. When kids are involved in the planning process, they tend to be more excited about the concept of drinking more fluids.

Parents can encourage their kids stay hydrated by setting a good example. If you're a breastfeeding mom, you already need more hydration in your lifestyle so that you can maintain your milk supply. Water is a great way to aid the body's digestion and prevent constipation, too. Breastfeeding moms should keep a water bottle nearby wherever they typically nurse their baby.

Monitoring Fluid Intake

Monitoring kids’ fluid intake can help parents ensure they are drinking enough water throughout the day. Watching for signs of dehydration, such as dark yellow urine or less urine diapers, can help parents determine if their child needs more fluids.

Encouraging kids to drink water regularly, even when they’re not thirsty, can help them stay hydrated. Avoid sugar-heavy beverages like juice, soda, and other drinks that kids don't need in their diet.

Using a hydration tracking system can help parents monitor their child’s fluid intake and make adjustments as needed. Download a water tracker app for your phone to make it even easier.

Adjusting fluid intake based on activity level and climate can help kids stay hydrated. Check the weather before you leave the house, and make sure to keep reusable water bottles nearby when you're out and about this summer.

Our Simple Summer Hydration Tips

Staying hydrated is crucial for kids and parents during the summer months, and there are many easy tips to help them do so. Incorporating hydrating foods and drinks into meals and recognizing signs of dehydration can all help families stay hydrated. By following these tips, parents can help their kids stay hydrated and healthy throughout the summer months.