Keep Kids Hydrated & Active: Summer Health Tip

When summer arrives and temperatures rise, child hydration is one of the most vital areas to consider. Children will typically spend more time outdoors playing, and staying hydrated is key to energy, mood, and health in your children! Without proper fluid intake, kids can easily become dehydrated, and dehydration can quickly impact their day and leave kids feeling tired or unwell. Hydration and kids are not just about thirst, it is vital to keeping kids healthy, preventing dehydration, and supporting their energy levels. 

Therefore, knowing what summer health tips and healthy drinking habits are best is where we can leverage lots of things. Keeping kids hydrated will prevent dehydration and provide them with good health during the sunny season. In this blog, we will break down some simple, practical tips to keep your children hydrated, safe, and active as they enjoy their summer endeavours.

With the right information on hydration and activity, you can prevent dehydration and improve your child’s health this summer. So, let’s look at some simple things you can try to keep them happy, hydrated, and energized in the summer!

Why Child Hydration Matters in Summer

On hot days, children will lose more fluids than adults for no other reason than that their bodies function differently. Children will sweat more, breathe more rapidly, and have a higher body surface area for their weight and are more susceptible to dehydration. Headaches, dizziness, and lethargy may result from dehydration, or it may develop into something more severe if not treated immediately.

The secret to avoiding dehydration is to make sure your children are adequately hydrated throughout the day. Avoiding dehydration is more than drinking to quench thirst, it’s ensuring that there’s sufficient fluid for the body to operate at its best, from temperature regulation to digestion to mental awareness.

Signs of Dehydration in Kids to Watch For

Dehydration can develop quickly in children, especially during warm weather or heavy play. Dehydration changes can be tiny manners or bodily signs. You might notice that your child is extremely tired, or erratic, or like they just aren’t as active as normal.

Some of the more familiar signs of dehydration in children are: colourless or dry mouth and lips, fewer wet diapers or less frequent bathroom trips, dark yellow-colored urine, dizziness or reduced moisture or tears when he or she cries. Early detection of these signs allows you to step in before survivable dehydration occurs!

Signs often include: 

– Dry or sticky mouth 

– Dark yellow urine or less frequent urination 

– Fatigue or unusual irritability 

– Dizziness or light-headedness 

– Sunken eyes or cheeks 

– Cool, clammy skin 

If you see any of the signs listed in this guide, remind your child to drink fluids right away and check for medical advice if the symptoms worsen.

Practical Summer Health Tips to Keep Kids Hydrated

1. Promote Hydration Consistency

Get your child to drink water as their drink of choice on a daily basis. When you are taking your child out of the house, utilize a refillable water bottle and get your child to drink every few minutes. Kids often get so engrossed in the thing they are doing that they forget to drink. You could even put reminders for kids or fun-coloured water bottles with an added personal note reminding them to drink!

2. Include Hydrating Foods

Water-rich vegetables and fruits, such as watermelon, cucumbers, oranges, and strawberries, are a great source of hydration, along with essential vitamins and minerals for overall well-being!

3. Stay Away from Sugary Drinks and Caffeinated Beverages

Soft drinks, sugar-added juice, or caffeine would contribute to dehydration. Soft drinks and juices may often contain additives that might interfere with the fluid and energy balance of your child, so ensure to stick to water, diluted juices, or natural coconut water.

4. Dress Kids for the Heat

Dressing in loose, lightweight clothing made of a breathable material such as cotton will make your child feel cooler and reduce unwanted sweating. So sunglasses and hats will shield you from direct sunlight.

Keep Kids Active — Safely!

Hydration is key; nevertheless, keeping children active during the summer months is crucial to their well-being and development as a whole. Summer is a great vehicle for organized, unorganized or spontaneous outdoor summer play; however, we do need to have a healthy attitude about play in the summer sun.

1. Time Activities Accordingly

Encourage physical exercise in early mornings and late afternoons, and not during the hottest times of the day when the sun’s rays are most direct. This entails restricting vigorous physical activities between 11 am and 4 pm to attempt to restrict any heat exhaustion risk.

2. Encourage Shade and Rest

Make sure children have regular breaks in shaded or cool spots where they can catch their breath and drink water. Rest and recovery are the secret to preventing overheating and conserving energy.

3. Include Water Activities

Whether it is swimming, sprinklers, or water balloons, activities of this nature will get children moving while at the same time producing a soothing cooling effect. Water-based activities are usually a great way to stay cool while staying active.

4. Using Sun Protection

One to use a child-friendly sunscreen that contains at least SPF 30 on kids and reapply after every two hours of being outdoors. Protecting their skin from burning, which causes severe discomfort and may cause kids to avoid activity, is critical.

How Much Water Does Your Child Need?

When parents inquire, “How much water must my child have per day?” Remember that the fluid needs of a child vary by age, activity, and what he or she is doing outside. These are some guidelines:

Toddlers (1-3 years): Approximately 1.3 litres (5-6 cups) per day of all fluids, including all foods (fruits, vegetables, etc.), milk, etc.

Children (4-8 years): Approximately 1.7 litres (7 cups) daily.

Older kids (9-13 years old): Approximately 2.1 – 2.4 litres (8-10 cups) daily.

Remember that all this fluid intake counts in terms of water – water from foods like fruits and vegetables, milk and other drinks. And don’t forget that on very hot days, or when they are active, children will require more to drink!

Fun and Creative Ways to Keep Kids Hydrated

It is sometimes hard to get children to drink sufficient water. Below are some interesting ideas that can motivate parents:

Infused water – Add slices of fresh lemon, orange, or berries – this makes water very slightly flavoured.

Hydration charts – make a fun chart where your child crosses off each glass of water they have!

Special bottles – have your child choose a bottle featuring their favourite characters or colour.

Cool treats – popsicles made at home with fruit or frozen yogurt are cool treats that keep kids hydrated. It is a matter of being creative and having fun – for children, hydration is typically a dull task, not a fun experience.

Dehydration Prevention: Beyond Water Intake

Hydrating is more than consuming water; avoidance of dehydration also includes other healthy habits:

Balanced diet: Ensure that children consume nutrient-rich foods which will assist in retaining fluid as well as enable children to have energy.

Limit salty snacks: Consuming high salt intake will develop thirst and fluid loss (e.g., chips and packaged snacks).

Be mindful of screen time: Kids tend to forget the passage of time and don’t remember to go to the washroom and have water. If the child is stuck in front of the screen, there needs to be breaks so that they can remember to hydrate.

Know your child’s reasonable limits: Teach your child to recognize their signs of thirst and respond to them.

Heat-Related Illnesses to Be Aware Of

Aside from dehydration, children are also susceptible to heat-related illnesses, including heat exhaustion and heatstroke. 

Here is a brief overview: 

Heat Exhaustion: Symptoms include heavy sweating, weakness, nausea, headache, and muscle cramps. It is important to cool down and hydrate as soon as possible.

Heatstroke: A medical emergency that occurs when the body temperature is above 40°C, the child is confused, has a fast heartbeat and may be unconscious. If you suspect heatstroke, call emergency services immediately.

As always prevention is key. Be mindful of your child’s activity and where they are during hot weather!

Tips for Parents: Preparing for Summer Outings

Planning ahead can make summer activities safer and more pleasurable:

• Pack extra water and snacks: Bring extra hydrating fluids and nutritious snacks for the day’s outing.
• Use cooling cloths: Wet cloths or cooling towels can be handy to help bring down the body temperature.
• Dress appropriately: Select light-colours and breathable fabrics.
• Know the signs: Be aware of the signs of dehydration and overheating.

Special Hydration Tips for Babies and Toddlers

In the summer, infants and toddlers need additional care because they may not show clear signs of being thirsty. 

• Breastfed babies are usually getting enough fluid, but in extreme heat, check with your paediatrician if water or other fluids should also be supplemented. 
• Try to avoid sugary drinks with toddlers. Water and milk are the choice fluids for toddlers. 
• Try to limit sun exposure and avoid outdoor play during the hottest parts of the day.
• Some signs for dehydration in infants and toddlers include being fussy, dry mouth, and less wet nappies.

How Dispur Polyclinic and Hospital Support Kids’ Health in Summer

At Dispur Polyclinic and Hospitals, we know parents struggle to keep children hydrated and active, particularly in summer. Our team of paediatric specialists are on hand to help you with tailored advice and medical support, to keep your child healthy, active and well-hydrated.

If you notice any concerning changes or require professional support, do not hesitate to get in touch. Your child’s health is our priority, and our cutting-edge facilities and caring approach ensure he/she is well taken care of.

Conclusion

Hydration for children, especially to avoid dehydration and keep kids healthy, is essential. Applying these helpful health tips in summer will keep children cool, healthy, and engaged and will also ensure children have a fun and safe summer. Our paediatric specialists at Dispur Polyclinic & Hospital are prepared to provide you with caring support and advice to keep your little ones’ health and well-being.

Your child’s health and well-being is important to us, be mindful, be hydrated, and let us help you throughout your journey.

Call us today at +91-8822669275 for the best healthcare advice and support to allow you to make the best choice for your family.