Clever Ways to Keep Your Kids (and Yourself) Hydrated

It’s hot out there. Stay hydrated. We hear it all the time. It’s sort of like telling an actor to ‘break a leg’ before a performance. What does staying hydrated really mean? Is there more to it than just drinking more water? How much water do we really need each day?

The answer to the first question is: it depends. The amount of water an individual needs every day can vary by age, weight, gender, and overall health. The CDC recommends we drink one glass of water in the morning, have another glass with every meal and drink one or two cups after physical activity.

You also need to know the signs of dehydration. They include:

• Dry and irritated skin
• Headache
• Muscle cramps 
• Rapid breathing

If you or your kids are experiencing any of these symptoms, get out of the heat and get plenty of fluids.

It’s not only how much you drink, but what you drink as well. In extreme heat avoid drinks with caffeine and especially those with alcohol. Even though they’re liquid, these types of drinks actually dry you out even more. Another thing to avoid is sugary drinks, especially typical kids’ drinks. In addition to sugar, they are often loaded with sodium, and other ingredients that remove water from your tissues. 

When eating, try to find foods with high water content and avoid those with high salt. For kids playing outside in the heat, that means serving snacks like cucumbers, tomatoes, strawberries, and watermelon, not Kool-Aid with chips and crackers.

Summertime is a great time for the entire family to get out and enjoy the fresh air. Just remember to take a few precautions and make it fun for everyone.