« in the kitchen
SUMMER-IZE
HYDRATION Tasty foods like watermelon can play an important role in keeping kids hydrated.
am thirsty. This thought has crossed my mind numerous times throughout the pandemic. It typically comes at a perceived inconvenient time when in the middle of a virtual conference, playing with my daughter, or keeping up with house chores. The abandonment of my previous routine has admittedly left some of my own healthful habits struggling to stay afloat. Summer is upon us in Southwest Florida and the temperatures will continue to climb, increasing risk of dehydration and heat illnesses. With immature cooling systems, kids are more likely than adults to become dehydrated. Busy minds at work and play make it easy to ignore signs of thirst and forget to drink water. Fortunately, it is easy for caregivers to help our children develop healthy hydration habits.
1. Make a mandatory 15-minute hydration break in the shade. Children may have var-
ied fluid needs from day to day depending on various factors such as weather, size and activity. A rule of thumb is to offer healthy beverages at each meal and snack time and hydrate before and after physical activity. Remember that hydration is important whether playing sports or just playing in the backyard. 2. Teach your kids how to identify dehydration with the color of their urine. Urine that
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has a slight tinge of color shows a healthy level of hydration, like that of lemonade. Yellow or darker urine is a sign your child needs to drink more to restore water balance. Of note, other signs of dehydration include headache, nausea, fatigue and lightheadedness. 3. Involve kids with picking out their own water bottle or offer water in colorful cups with silly straws. Children
may be more likely to engage if they are able to be a part of the decision-making process.
