It’s important to stay hydrated during outdoor fun and on hot, steamy days. So, with all the beverage choices at the grocery store, how do you choose?
Do children need sports drinks? Are juice drinks healthy? Is water enough on super hot days? To help navigate the world of summer beverages, here are five tips for keeping kids hydrated — and healthy — all summer long.
When it comes to hydration, water rules. Teach children water is the drink of choice between meals; it will go a long way towards their well-being. Get your child a portable water cup to sip on throughout the day. If your child is out in hot weather, make sure they get water before, during and after play.
Not a fan of water? Try adding a little flavor with a squeeze of lemon, fresh fruit or a splash of juice.
100% juice can be healthy, but be careful not to overdo it. Toddlers’ small stomachs can fill up on juice, causing them to eat less at mealtime. Too much juice can also cause cavities, especially when children sip on it all day.
The solution? Only serve juice with meals and keep water as the between-meal thirst quencher. According to the American Academy of Pediatrics (AAP), juice should not be introduced until after 6 months of age and should only be given in a cup — never in a bottle. The AAP also recommends kids ages 1 to 6 years limit juice to 4 to 6 ounces daily.
Cool treats, like popsicles and frozen fruit, are great, and tasty ways to hydrate children. Check the nutrition labels of store-bought popsicles as many have added sugar and artificial dyes instead of natural colors and sugar from real fruit.
You can make your own ice pops using fresh fruit or juice. Just puree soft fresh fruit like cantaloupe or peaches in the blender, adding juice as needed. Pour into popsicle molds or small paper cups, then cover with foil. Poke in a wooden craft stick and freeze. You can also use 100% fruit juice by itself or mixed with a bit of yogurt. Have fun experimenting and let your child help!
Sports drinks have added minerals like salt, which can be lost when we sweat a lot. Sports drinks for kids can be helpful when children get more than an hour of strenuous exercise or multiple bouts of exercise on any given day, especially when it’s hot.
A cold glass of lemonade, punch or soda on a hot day may sound good, but it’s important to remember these drinks can have a ton of added sugar and little real juice. Research shows children who regularly consume sugar-sweetened beverages are at risk of gaining more weight than is right for their bodies.
Keep sugar-sweetened beverages as an occasional treat, like for parties and special dinners out: not something your child drinks daily.
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