Happy summer! It’s a season of living outdoors and extra time to play. But can you beat the heat?
The sweltering sun is beating upon you as you play in the backyard with your kids. The humidity is frizzing out your hair. The thermometer can’t keep up…and neither can your air conditioning. Let’s not even mention the burning leather seats or steaming seat belt buckles in the car.
All of those high temperatures can be tough on your body and make you (and your children) susceptible to dehydration. But don’t let the hot weather keep you down or make you sick. Follow these tips to stay well hydrated this summer!
Tip #1: Drink enough water
“How much water is enough water?” That question never gets old. We wrote an entire detailed post about it (you can read that here) but here’s the synopsis:
You body is made up of 60% water. Water regulates your body temperature, helps you expel waste and flush out toxins (through urination and sweating), carries nutrients to your cells throughout your body, aids in digestion, and nourishes your skin.
Recommendations fall in broad categories, but it’s suggested that you drink half of your body weight in ounces. To calculate: Take your body weight in pounds and divide that number in half. That’s how many ounces of water you should consume daily. Remember that if you’re in the heat or engaging in intense or prolonged physical activity, you need more water than a typical day.
Check to see if you and your kids are well-hydrated by checking these 3 symptoms:
- Your urine is light yellow or clear
- You rarely get thirsty
- Your skin, mouth and lips are hydrated (not dry)
Tip #2: Eat foods that contain water
Aside from drinking water, you can make sure that your entire family is hydrated this summer with yummy, water-saturated foods. You’re probably thinking about watermelon and cucumbers, which are high on the list. Here’s a few more suggestions:
- Vegetables: lettuce, broccoli, carrots, potatoes
- Fruits: peaches, oranges, apples, pears, grapes, bananas
- Meat: Ham, chicken, turkey
Kids often play outside during the day, so fuel their morning with a breakfast that includes fruits. A fruit smoothie with nuts, seeds, or peanut butter will also supply protein for an energized day.
Snacks of veggies and hummus or a frozen fruit icee are excellent and refreshing. To make a fruit icee, place fresh fruit (peeled, cored, or de-stemmed if necessary) in a blender with 1-2 cups of ice. Puree, adding small amounts of sugar of honey if needed. Eat immediately! This works best with peaches, oranges, and mangos.
For dinner, grilled chicken is always a win! Pair with potatoes and a salad for ultimate hydration during supper.
Tip #3: Make fun (and kid-friendly) drinks
Water can be boring, especially for your kids. Spice up your summer afternoons with a fancy drink. 100% pure fruit juice is ultra hydrating and nourishing. Mix and match flavors, or water down for younger children to limit sugar intake.
Add in soda water for pop and fizzle. Use fresh limes to make a homemade limeade! Go one step further and add crushed ice just like the restaurants do. Mama bonus: the ice cubes will melt faster and water down the sugary juice.
Want to make things even more fun? Freeze juice in an ice cube tray with a popsicle stick in the middle of each cube, then let your kids enjoy it as a “popsicle!”
Tip #4: Earn a reward for staying hydrated
Mamas and kids need incentives sometimes. If you’re struggling, invoke a reward for reaching your goal. Consider what would be rewarding for your entire family so they can all hop on board with the hydration train.
Maybe your kids can have a “popsicle” (see above) in the evening if they drank enough water before dinner. Mama can be rewarded with a glass of wine or a piece of dark chocolate. If you reach your goals all week, host a family ice cream party, have backyard water balloon fight, or go to the pool.
Make a simple chart or add tick marks to your calendar each day you’re successful. Added bonus: you will feel great because you’re drinking so much water!
Tip #5: Buy a new water bottle
This may feel like an odd tip, but don’t we all use things that we actually enjoy? If your toddler loves Paw Patrol, but him a Paw Patrol cup. If your daughter can’t get enough of the Disney princesses, purchase her a water bottle with the princesses on the side. If your favorite color is rose gold, find a rose gold bottle and treat yourself.
When your water bottle is captivating, you’ll want to look at it, your kids will want to touch it, and the end result is that you’ll drink more water.
Enjoy a hydrated summer!
Follow these 5 simple tips for a well-hydrated summer!
How do you stay hydrated? How much water do you drink each day? What are you favorite water-saturated foods? Share in the comments below! We’d love to hear your wisdom and share your advice with others!