Written collaboratively by Jessica Meuleners and Leah Schiefelbein.
Hot days are packed with fun activities like going to the park, playing games in the backyard, outdoor events, or time spent soaking up the sunshine. While getting outside and staying active is great for your health, it’s easy to overlook one important habit: staying hydrated.
Hot weather and increased activity can quickly lead to dehydration, a condition that happens when your body loses more fluids than it takes in. Even mild dehydration can cause headaches, irritability, fatigue, and difficulty focusing. Fortunately, a few simple hydration habits can help you stay cool, energized, and healthy despite the sweltering hot temperatures.
Why Hydration Matters
Hydration is key to keeping your body working properly. It helps regulate body temperature, keeps you energized and thinking clearly throughout the day. During hot weather, your body loses more fluid through sweat as it works to stay cool. The hotter the day, the more you sweat, the more fluid is lost. If those fluids are not replaced, dehydration can occur. In severe cases, dehydration can contribute to heat-related illness that may require medical attention.
While young children, older adults, athletes, and people spending long periods outdoors are at greater risk, dehydration can affect anyone.
Signs of Dehydration
Sweating is your body’s way of trying to cool you down. Dehydration can occur when water lost through sweat is not replaced. Watch for these common signs of dyhydration:
- Feeling thirsty.
- Dry mouth or lips.
- Headache.
- Feeling tired.
- Dizziness, lightheadedness (or fainting if not addressed quickly).
- Difficulty concentrating.
- Dark yellow urine.
- Confusion (in severe cases).
Factors Affecting Hydration Levels
- Temperature outside.
- Age.
- Current health status.
- Physical activity level and intensity.
- Amount of time spent outdoors.
When Should You Hydrate
Don’t wait until you are thirsty to drink water. Make hydration a habit throughout the day!
- When you wake up.
- Before you go outside.
- During physical activity.
- After exercise or time spent outdoors in the heat.
- With meals and snacks.
- Anytime you notice signs of dehydration.
Water vs Electrolytes
While it may be tempting to hand your child a sports drink, in most situations, plain water is adequate for hydration. Sports drinks are often high in sugar and sodium and not needed for hydration on a daily basis. They can be helpful and used during intense physical activity lasting over one hour or in times of excessive sweating, such as being outdoors or playing in hot or humid conditions.
If you are incorporating sports drinks on hot days, choose options with little to no added sugar. This way, your child can stay hydrated and replace electrolytes lost through sweat without the unneeded extra sugar.
Hydration Tips for Hot Days
Did you know that feeling thirsty is actually considered a late signal of dehydration? The best way to stay hydrated is to drink water consistently throughout the day. Try these hydration tips:
- Carrying a reusable water bottle.
- Take frequent breaks in the shade or air conditioning.
- Drink water before, during, and after outdoor activities.
- Eat fruits and vegetables that have a lot of water in them such as watermelon, cantaloupe, strawberries, green grapes, peaches, cucumbers, celery, and lettuce.
- Flavor your water by adding slices of fruit, vegetables, or herbs.
Hydration Hacks for Children
Children are so busy playing that they forget to drink enough water. These simple tips can help encourage hydration in your child and keep them feeling their best.
- Pre-hydrate: If you know your child is going to be out in the heat, prepare for it by giving them one cup of water to drink before going outside.
- Teach body awareness: Help children understand the signs of dehydration so they can hydrate before symptoms worsen.
- Check urine color: Urine color can be a helpful indicator, especially for children. Pale yellow urine usually suggests they are hydrated, while dark yellow urine may indicate a need for more fluids. Note: Certain foods, medications, and vitamins can affect the color of urine. Check with your healthcare provider if you have concerns.
- Encourage frequent sips: Avoid letting kids go for long periods without water. Rather, encourage them to take sips consistently throughout the day. During vigorous activity in the heat, offer water frequently.
- Use a straw: Many children (and adults) tend to drink more water when they are using a straw.
- Add some flavor: Make water fun by using frozen fruit like berries or slices of oranges, lemons, or cucumbers. Herbs can add a flavor twist and many different flavor combinations.
- Limit diuretics: Drinks, including certain sodas and caffeinated drinks, can increase fluid loss. Encourage water as the primary beverage for hydration.
- Cool down quickly: If your child becomes overheated, move them to a cool or shaded area and apply a cold, damp towel on their neck, forehead, wrists, or legs.
How Much Water Should My Child Drink?
Like adults, the daily amount of water a child needs depends on a number of factors such as age, weight, activity level, and weather. As a parent, it can be hard to gauge your child’s water intake and how much a child needs to stay hydrated. Therefore, some parents may find having a goal to be helpful. The American Academy of Pediatrics (AAP) offers the following guidelines for children.
- 1–3-year-olds aim to drink 4 cups of fluids per day (including milk and water).
- 4–8-year-olds can aim for 5 cups per day.
- 9–13-year-olds can set a goal of 7-8 cups of water per day.
- 14–18-year-olds should aim for 8+ cups of fluids per day.
Remember, activity level and hot, humid summer days can increase fluid needs in children so encourage frequent sips throughout the day.
Conclusion
Hydration is essential for your overall health and becomes even more important on hot days. As temperatures rise, your body loses water faster through sweat and needs extra fluids to stay cool and function properly. Make hydration a daily habit by drinking water regularly and paying attention to the signs of dehydration. This can help keep you and your family safe, energized, and ready to enjoy those summer days!
