Kids are more vulnerable to dehydration than adults, because of their relatively low body weights and quick metabolism of water and electrolytes. It is therefore very important to make sure your kids stay hydrated, especially in hot weather, during physical activity and when they’re sick. Make sure you offer them plenty of fluids as well as hydrating foods, including:
- Popsicles ‐ These are high in water and are a helpful way to keep kids hydrated, especially when it’s hot or they are suffering from a sore throat. To reduce unnecessary calories, choose a variety that’s lower in sugar and is made using real fruit.
- Vegetables – Not only do vegetables contain a lot of water, they also contain a lot of vitamins and minerals that are important in maintaining fluid balance in the body. Vegetables with the highest water content include broccoli, celery, cucumber, tomato and zucchini. Try hiding them in cooked dishes or smoothies if you have a picky eater.
- Watermelon – Most kids love this sweet and juicy fruit, making it a perfect snack choice for a hot summer’s day. Watermelon juice is made up of 92% water and contains Vitamin A, B6, C and the antioxidant lycopene. It also contains potassium which is necessary for the regulation of water balance in the body.
- Fruit – Along with watermelon, other juicy fruits, such as oranges and pears, are excellent foods to help prevent dehydration. Not only do they have a high water content, fruit sugars provide your cells with the energy needed to absorb more of the fluids you take in.