Tips for staying hydrated throughout the summer

As the weather warms up, it’s increasingly important to ensure your children are drinking enough water to stay adequately hydrated.

How can parents and caregivers ensure their children are drinking enough water throughout the day?

Erica Lewis, MS, RD, CD, health promotion manager for MultiCare Mary Bridge Children’s Community Programs, encourages families to think outside the box.

“Drinking water doesn’t have to be boring or feel like a chore,” she says. “It can be difficult to get children to drink plain milk or water, but there are so many ways to promote healthy habits and hydration.”

Most babies older than 6 months can be introduced to water in addition to the liquids they intake from milk or formula, according to the American Academy of Pediatrics.

Children from 1 to 3 years old should drink four cups of liquid each day, including milk and water. The amount increases by age but should always include water intake.

Change things up: Tips to encourage hydration

• Add fresh fruit to your water. Not only can this add colorful elements to your child’s cup, but it also adds a bit of flavor. Let your child choose which fruits they’d like in their water. Don’t know where to start? Berries and citrus are quick and easy.
• Snack on fruits and vegetables naturally high in water content. In most cases, kids won’t know these foods are helping them stay well hydrated. Produce with high water content: melons, berries, cucumbers, peppers and iceberg lettuce.
• Make popsicles. Blend fruits (and vegetables!) with water to make fun treats to enjoy throughout the summer. If you don’t have popsicle molds, you can use ice cube trays and popsicle sticks. Limit using sugary drinks, including 100 percent juice.
• Empower your child by letting them choose their own water bottle or cup. Whether they’re into certain cartoon characters or like the colors on a particular water bottle, these simple choices can help them feel excited to drink their water.
• Use shapes and colors. Make your own ice cubes using silicone molds in various shapes and sizes. Add a crazy straw. Twisty, curly or flexible straws can make drinking water feel fun to kids.

“Remember that as parents and caregivers, we are the role models for our children and so we, too, need to be getting enough water throughout the day,” Lewis says. “These tips can be fun for the whole family and encourage not only those healthy habits but promote togetherness.”

Mary Bridge Children’s Pediatric Wellness Program emphasizes whole-child health, taking the focus off of weight and diets while supporting the family feeding structure and relationships.

Register for free virtual classes and find nutrition services, including Mary Bridge Children’s providers, available near you.