Did you know? Up to 60% of an adult’s body weight comes from water. The percentage in children is even higher with newborns having up to 83%. Our bodies need water to regulate body temperature, lubricate and cushion joints, and eliminate waste.
With the heat of summer, it’s important to stay hydrated! Many kids do not like water and would rather have juice, a sugary soda pop, energy drinks, vitamin water, or sports drinks. The easiest way to create healthy habits around water is to not even keep the alternatives in your home. Luckily, kids are not in control of what is purchased at the store—you are! Avoid soft drinks, sports drinks, and other sugary drinks so the temptation isn’t even there.
It’s best to get kids into the habit of drinking water early. A child who only favors flavored drink options may start to refuse water altogether. Understanding the dangers of tempting alternatives is important.
It is recommended that children, ages 2 and older, drink 4 to 8 cups of water per day. Additional amounts may be needed on hot summer days when exercising or playing. Young children often become dehydrated before they even sense that they’re thirsty. This is due to their higher body surface area compared to mass and an underdeveloped “thirst detector” mechanism.
Step 1 – Pick your flavor combination.
Step 2 – Add the ingredients to a pitcher and let it chill in the refrigerator for 4 to 5 hours.
Step 3 – Drink up!
Try one of these tasty combinations to naturally infuse water with hydrating flavors:
While fluids are important, all hydration methods don’t have to come from a bottle or faucet. Encourage plenty of water-rich foods straight from the produce department. Many fruits and vegetables have a high water content (at least 85%) and can provide a great source of hydration in addition to drinking water.
Cucumber = 95%
Lettuce = 95%
Celery = 95%
Radish = 95%
Zucchini = 95%
Tomato = 94%
Watermelon = 92%
Strawberry = 92%
Spinach = 92%
Grapefruit = 91%
Broccoli = 91%
Cantaloupe = 90%
Peach = 88%
Orange = 87%
Pineapple = 87%
Blueberry = 85%