As temperatures rise, keeping kids hydrated becomes crucial for their health and well-being. Dehydration can lead to dizziness, fatigue, irritability, and even heat exhaustion. Children are more vulnerable to dehydration due to their higher metabolic rates and increased activity levels.
10 Ways to keep your kids hydrated this summer season!
1. Plain or flavoured water
Water is easily absorbed by the digestive system and quickly reaches cells, replenishing fluids lost through sweat, urine, and breathing. Plain water can sometimes be boring for kids. Make hydration fun by infusing water with natural flavors like lemon, cucumber, mint, or berries.
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Lemon – Rich in Vitamin C, which boosts immunity
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Cucumber – High in potassium and magnesium, helping maintain fluid balance
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Mint – Contains antioxidants and Vitamin A, which support digestion and have a cooling effect.
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Berries – Packed with Vitamin C, fiber, and antioxidants, promoting overall health and hydration.
2. Offer Fresh Coconut Water
Tender coconut water is one of the best natural drinks to keep kids hydrated during summer. Unlike artificially flavored or sugary drinks, it is packed with essential electrolytes such as potassium, sodium, calcium, and magnesium, which help replenish lost fluids and prevent dehydration.
3. Make DIY Hydrating Popsicles
Homemade fruit popsicles made with natural fruit juices, yogurt, or coconut water are a delicious and hydrating summer treat. You can blend fruits like mango, berries, and kiwi with water or coconut water and freeze them in popsicle molds.
These popsicles are not only fun to eat but also provide a refreshing way to increase fluid intake, especially for picky eaters who may not drink enough water otherwise.
4. Encourage Drinking Buttermilk
Milk-based drinks like buttermilk and lassi (a traditional Indian yogurt drink) are excellent for hydration. These beverages not only hydrate but also provide essential proteins, calcium, and probiotics that support gut health. Buttermilk is cooling and helps prevent heat-induced dehydration.
5. Chilled & hydrating veggie soups
Chilled soups are hydration-packed meals that provide fluids, nutrients, and electrolytes, helping kids stay cool, refreshed, and healthy during hot summers
✅ Cucumber Yogurt Soup 🥒 – High in water and probiotics
✅ Watermelon Gazpacho 🍉 – Sweet, refreshing, and hydrating
✅ Tomato Gazpacho 🍅 – Full of water, electrolytes, and antioxidants
✅ Cold Carrot Soup 🥕 – Hydrating and packed with vitamin A
6. Homemade DIY electrolytes
Mix water with a pinch of salt, honey, and lemon juice to replenish lost minerals.
7. Water-rich fruits & vegetables
Fruits and vegetables like watermelon, oranges, grapes, strawberries, cucumbers, tomatoes, lettuce, and bell peppers help to keep your kids hydrated and have high water content.
8. Homemade fruits slushies
Blend frozen watermelon or pineapple chunks with a bit of water or coconut water for a refreshing drink.
9. Frozen Yogurt and Fruit Bars
Blend yogurt with fruits and freeze them in molds for a delicious hydrating and healthy snack.
10. Herbal iced teas
Hibiscus tea and Chamomile tea are rich in vitamin C and anti-oxidants which has a calming effect and also helps in maintaining fluid balance.