No matter where you are this Summer, your child is going to be running, playing, and working up a sweat. That’s what summertime is for. But it also means you need to keep your child hydrated during their Summer activities and it’s not always easy to figure out how. This easy guide will help you keep your kids strong, healthy, fit, and hydrated this Summer and beyond. Whether they are having fun at a Summer Camp or just playing out in the back yard, you will be keeping your kids fueled and having fun this Summer.
Why Is Hydration So Important?
Your body runs on water. Did you know that people have been known to survive 3 weeks without food, but you can’t survive a week without water? H2O makes up over 60% of the human body and fuels every system in our body. For kids, as they are lean, mean, growing machines, they especially need to stay hydrated. Yes, “water” your children to help them grow!
Signs Of Dehydration
According to authorities at George Washington University, the human body can sweat up to 1.5 liters per hour. That means your kids, on a hot Summer day, playing a normal game of basketball on the corner, can start to experience dehydration in a very short period of time. They may experience a drop in blood pressure, get dizzy, pass out, or need medical attention. Signs to look out for include intense, flushed skin, the absence of sweat, dizziness, or extreme thirst.
How Much Water Do Kids Need?
According to WebMD, your kids probably need more than you think – and double it on those hot days when your kids are playing outside!
- Children under 4 should drink at least 2 to 4 cups of water per day
- Children ages 4-8 need 5 cups
- From 9-13, make sure your child gets 7 to 8 cups a day
- And once your child hits high school, you both need over 8 cups of water every day!
Here’s How To Make Sure They Stay Hydrated
Keep water close by
If your kid doesn’t have a favorite water bottle (or 20), get them one now. Let them pick a favorite color, or add stickers, or decorate it with glitter! It doesn’t matter as long as its something they feel is their special thing – that will help them remember to keep it full at the playground, in school, and on the field.
Cut down on the sugary drinks and caffeine
They may want that soda or that sugary sports drink, but good old H2O is the best way to keep your child hydrated. If they want some flavor, add fruits for color and a kick of bright, juicy deliciousness! Oranges are a great, affordable addition that adds a hint of sweetness with big flavor. Berries are also a good option. For extra chill and easy shopping, try adding frozen fruits to your child’s water bottle (and yours, too!).
Build good habits
One of our priorities at Baxter Sports Camps is to model great, healthy habits. We support our players with lessons on healthy life choices and we make those choices, ourselves. You can model great hydration habits, too. Make sure you are drinking at least 8 glasses of water a day. Take some time to sit down with your son or daughter and a water bottle. Use time together to be time to stay hydrated and healthy!
Eat foods with a lot of water
There are so many easy ways to stay hydrated, even in your food choices. The Cleveland Clinic suggests these Top 7 Hydrating foods to sneak in a little extra in your son’s lunch or daughter’s snack:
- Cucumbers
- Celery
- Iceberg Lettuce
- Zucchini
- Watermelon
- Strawberries
- Cauliflower
Try adding cucumbers to your child’s water bottle for a double-blast of hydration! Watermelon is always a winning snack on a hot day. And have you tried cauliflower pizza? It’s so good! And so healthy!
Keep your child healthy this summer by joining a sports camp!
One of the best ways to make sure your child stays healthy and hydrated this Summer is to sign them up for a great Summer Camp. Sports camps can be beneficial for your kids in so many ways, from building confidence, to developing skills, to fostering teamwork.
Also, at camp, players are encouraged to take water breaks and shown the value of listening to your body before you get too thirsty. Once you are thirsty, you are already dehydrated. At Baxter Sports Camps, we will help your child have a great time learning to be a better teammate and stronger player, but we always make sure that they know being an athlete is a safe, strong, healthy choice. This Summer, you can keep your children moving and keep them hydrated. And we can help!
