Even if you are just hanging out at home with the kids, playing in the backyard, these tips
can help you and the kids stay hydrated, cool, and safe this summer.
By Jessica Briggs
KEEP YOUR FAMILY HYDRATED:
Drink early. By the time you get thirsty, you may already be dehydrated.
Drink enough. According to the American Academy of Pediatrics, a child of about 88 pounds should drink 5 ounces of cold water every 20 minutes. Children and teens around 132 pounds should drink 9 ounces of cold water every 20 minutes. One ounce is equal to two kid-size gulps.
5-8 years old – 5 Glasses or 1 Liter
9-12 years old – 7 Glasses 1.5 Liters
13+ years – 10 glasses 2 Liters
Drink at a moderate temperature. If it is too cold, although at first, it tastes refreshing, the extreme cold makes it difficult to drink an adequate amount.
Drinks to Avoid: Avoid caffeinated beverages (sodas, iced tea). Caffeine can cause you to become dehydrated quicker.
Bring water bottles. Use refillable water bottles if you are at home or a place where you can refill.
Freeze water bottles to use as ice packs instead of additional ice packs.
Make fun ice cubes using silicone molds to make drinking water fun for little ones.
Look for kid-friendly drinks with electrolytes. There are a variety of options to help replenish electrolytes, especially if you are spending more time in the sun and exerting extra energy.
Find drink packets that are easy to carry and cut back on the number of drinks you have to take with you. Drink packets are easy, just add to water.
Signs of dehydration: Headache, Nausea/vomiting, overly tired, Dizziness/passes out.
KEEP YOUR FAMILY SAFE:
What to bring to the pool, beach or lake: Sunscreen, sunglasses, hat, towel, life-jacket.
Goggles – If you are frequently swimming, goggles help your eyes from getting irritated.
Water Shoes – When the temperature is over 100 degrees, the cement can be scorching. Water shoes can also help protect your feet when at the lake or beach.
First Aid Kit – Most public pools or swim parks have first aid kits, but it is always a great idea to carry one just in case.
Baby Powder – Have you heard of the beach hack of using baby powder to help remove sand? We tried it at the beach, and it WORKS! I wish I would have taken a video. The boys had sand all over their hands and in between their fingers. So, we poured baby powder on their hands, they rubbed them together, and the sand came right off. The baby powder also helped repel the sand until they were wet again.
Pop-Up or Umbrella – If you are heading to the beach or lake for the day, it is a great idea to take a pop-up tent or umbrella to help stay out of the sun for at least part of the day.
KEEP YOUR FAMILY COOL:
SNACK IDEAS TO HELP STAY COOL
My kids can power through Otter Pops, so here are some other ideas that I find to keep them from coming in for that 3rd and 4th one. These are all easy-to-make snacks that the kids can help make too.
Frozen Yogurt: You can purchase Gogurt, but you can also freeze yogurt in silicone molds; it’s fun and easy. You can also dip fruit in yogurt and freeze it.
Frozen Grapes: My boys love snacking on frozen grapes.
Frozen Fruit Kabobs: My kids love eating anything on a stick. With the frozen fruit, I find the kids eat it slower, and it fills them up—put slices of fruit on a skewer and place on a cookie sheet lined with parchment paper.
Freeze bananas and turn them into banana ice cream! No other ingredients necessary, just frozen bananas. You could add in things if you like (Nutella, Peanut Butter, Mini Chocolate Chips). Slice the banana, put slices on a cookie sheet lined with parchment paper. Once frozen, blend in a Ninja blender or Food Processor. Then place back in the freezer to firm back up.
Homemade Smoothies: My boys love coming up with smoothie ideas, and I love sneaking in spinach when I can with frozen pineapple, they don’t even taste it.
Homemade Popsicles: You can use frozen fruits blended with apple juice. You can use yogurt and fruit mixed in. My boys love juice from canned fruit with a little apple juice in Popsicles. There are a ton of ideas on Pinterest for homemade Popsicles.
Sprite & Gummy Bear Popsicles: This is not the healthiest idea, but fun for at least once during summer. Fill a Popsicle mold with Sprite to the fill line and drop in 5-8 gummy bears. The kids love them.
I love summer and spending the summer days poolside, at the beach or lake. I hope you find these tips helpful even for everyday summer activities like playing at the park, hanging out in the backyard, or while out tossing the football around. Remember to stay hydrated and have some yummy snacks to help you stay cool.
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