Simple Ways to Stay Deliciously Hydrated

Did you know? Up to 60% of an adult’s body weight comes from water. The percentage in children is even higher with newborns having up to 83%. Our bodies need water to regulate body temperature, lubricate and cushion joints, and eliminate waste.

With the heat of summer, it’s important to stay hydrated! Many kids do not like water and would rather have juice, a sugary soda pop, energy drinks, vitamin water, or sports drinks. The easiest way to create healthy habits around water is to not even keep the alternatives in your home. Luckily, kids are not in control of what is purchased at the store—you are! Avoid soft drinks, sports drinks, and other sugary drinks so the temptation isn’t even there.

It’s best to get kids into the habit of drinking water early. A child who only favors flavored drink options may start to refuse water altogether. Understanding the dangers of tempting alternatives is important. 

The Downside of Soda and Energy Drinks

• These options are usually filled with sugar or a sugar substitute.
• One can (12 ounces) contains up to 10 teaspoons of sugar.
• They may be loaded with preservatives, artificial colors, and sulfites.
• Many contain caffeine which is a diuretic and takes water out of the body. Caffeine also raises your heart rate and blood pressure. This is especially dangerous in children because of their smaller size.
• Many studies link drinking soda with osteoporosis, obesity, tooth decay, and heart disease.
  

It is recommended that children, ages 2 and older, drink 4 to 8 cups of water per day. Additional amounts may be needed on hot summer days when exercising or playing. Young children often become dehydrated before they even sense that they’re thirsty. This is due to their higher body surface area compared to mass and an underdeveloped “thirst detector” mechanism. 

Best Ways to Help Keep Kids Hydrated

• Keep cool water handy. Set a pitcher of water and cups nearby where children are playing.
• Lead by example. Children really do WATCH what parents do.
• Equip kids with a water bottle when they head out for activities and sports. 
• Keep water bottles filled and chilled in the refrigerator so they are easy to grab.
• Encourage children to drink a glass of low-fat milk or water with their meals or snacks.
• Place a glass of water by their bed at night.
• Have a drinking cup available in the bathroom for teeth brushing use.
• Make your own popsicles out of pureed fruit. 
• Dilute juices with half water to help provide more water and less sugar calories.
  

Try Infused Water

Step 1 – Pick your flavor combination.
Step 2 – Add the ingredients to a pitcher and let it chill in the refrigerator for 4 to 5 hours.
Step 3 – Drink up!

Try one of these tasty combinations to naturally infuse water with hydrating flavors:

• Lemon Berry – Thinly sliced lemons and strawberry slices.
• Cucumber Mint – Thinly slice cucumbers and muddled mint leaves.
• Watermelon Basil – Finely chop watermelon (without the rind) and muddled basil.
• Cherry Lime – Slice cherries in half (remove pit) and thinly sliced limes.
  

Eat Water-Rich Foods

While fluids are important, all hydration methods don’t have to come from a bottle or faucet. Encourage plenty of water-rich foods straight from the produce department. Many fruits and vegetables have a high water content (at least 85%) and can provide a great source of hydration in addition to drinking water.

Cucumber = 95%
Lettuce = 95%
Celery = 95%
Radish = 95%
Zucchini = 95%
Tomato = 94%
Watermelon = 92%
Strawberry = 92%
Spinach = 92%
Grapefruit = 91%
Broccoli = 91%
Cantaloupe = 90%
Peach = 88%
Orange = 87%
Pineapple = 87% 
Blueberry = 85%