A few days ago the heat index in our neck of the woods hovered around 105 degrees. It was a scorcher. My 3-year-old daughter and I high-tailed it to the pool where we remained for the majority of the day. My daughter splashed in the pool for hours. I didn’t blame her for not wanting to come out. However, pool rules state that food items and beverages cannot be consumed in the water, which meant if I wanted my daughter to consume liquids (and stave off dehydration) she would have to exit the pool. Dilemma.
From what I could see there were very few children drinking anything more than residual pool water that day. It’s a tricky situation for parents. When your kids are in the pool they become distracted by the activity plus the water masks sweating so the tendency to feel parched is significantly lower, which can be dangerous. Kids need water to aid digestion, prevent constipation, transport nutrients and prevent dehydration.
During the hot summer months it is a good idea to check your children for signs of dehydration. Outward signs of dehydration include fatigue, headache, and lack of urine. Doctors say kids should be urinating every few hours and that the urine should be light or straw colored. Dark and smelly urine is a sure sign your child isn’t drinking enough.
So how much is enough? According to the American Academy of Pediatrics, most kids need 1 quart of fluid for every 1000 calories consumed, which usually equates to 4-8 cups a day. Of course, the type of liquids your children consume is also an issue. (Obviously, water is better for a child than sugary carbonated beverages.) As for juice, nutritionists say look for 100% Juice, which is healthful in moderation. The American Academy of Pediatrics recommends children ages 1-6 consume 4-6 ounces of juice per day. Kids age 7-18 can safely consume 8-12 ounces a day. As for milk, nutritionists recommend giving your child up to four cups a day. And when it comes to water, health experts recommend giving children up to 6 cups a day, especially if they are active or it’s very hot outside.
When my daughter refuses to drink water or juice I either make her a milkshake (fresh bananas, milk, and strawberries) or give her a popsicle.
How do you keep your kids hydrated?
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