With the fall season well underway and the kids back in afterschool sports and other active extracurricular activities, it’s particularly important to make sure they get their fill of water. By the time children are thirsty, they’re already at least three percent dehydrated, according to University of Chicago Associate Professor of Pediatrics and Orthopedic Surgery Dr. Holly Benjamin. Kids need more water than you might think; Dr. Karl W. Holtzer, a pediatrician with the Pediatric Alliance, recommends 2 to 3 ounces per day per pound of body weight. Obviously, you can’t be there all the time to remind your child to drink water regularly, but there are some things you can do to make sure they stay well-hydrated anyway. Here are our tips for keeping your children hydrated all day long.
Make it a Habit
The easiest way to make sure your child is getting the right amount of water is to get them in the habit of drinking with every meal and throughout the day. In addition to serving a glass of water with every meal and snack, keep a reusable water bottle in their backpack and a few filled in the fridge that can be grabbed on the way out the door. Better yet, help your child design their own their customized reusable glass water bottle and they will be even more likely to take it out throughout the day and sip.
Add Some Flavor
It’s no secret that plain water seems “boring” compared to flavored beverages, especially for kids. However, sports drinks and flavored waters are usually loaded with sugar or artificial sweeteners. Caffeinated or sweetened drinks trigger chemical reactions in the body that demand significant amounts of fluid to process and filter, causing you to need to drink even more water to replenish. There’s a better way to add flavor to water: fruit infusions. Let your child pick out their favorite fruits and experiment with different flavor pairings. You can even puree fruit and add to the water in ice trays or freezer molds for flavored ice cubes that go great with unflavored sparkling water to satisfy carbonation cravings without the calories. They’ll get the hydration they need, plus the added benefit of natural energy and vitamins from the fruit. Check out some of our favorite infused water recipes here for inspiration!
Eat Your Water
Water doesn’t just come from the tap – several fruits and vegetables have a high water content that makes them the perfect snack, especially during physical activity. Of course, watermelon has the highest fluid content of all fruits at 92 percent water per volume. Strawberries, grapefruit and cantaloupe are also loaded, with 90 percent water per volume, though pineapple, cranberries, oranges, and raspberries aren’t far behind at 87 percent. In the mood for something more savory? Salad can hydrate just as much as a glass of water. Cucumbers and Iceberg lettuce contain 96 percent water per volume, and zucchini, radishes, celery, and tomatoes sit at around 94 – 95 percent water per volume. Other fluid-rich vegetables include cabbage, cauliflower, eggplant, peppers, spinach, and broccoli. Pack any of these into your child’s lunch or serve them as sides with dinner to sneak in some extra hydration.
Work with your child to get in the habit of staying hydrated all day long, and while you’re at it, make your own hydration priority, as well. A 2013 study found that up to 75 percent of the American population is chronically dehydrated. Make it a habit to drink more water – you’ll feel better for it!
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