Hydration Tips for Kids and Parents This Summer

Summer is all about sunshine, laughter, and outdoor fun—but all of this activity under the sun makes it even more important for kids to stay hydrated. And like everything else in parenting, the secret lies in not just telling them what to do, but in giving them a reason they understand.

Let’s explore why hydration is essential for kids, what causes dehydration, how much water children really need—and how to make hydration more fun than ever this summer!

Why Do Kids Need to Drink Water?

Water is the fuel that keeps our body’s engine running smoothly. For kids, whose bodies are still developing, hydration is vital for:

• Regulating body temperature (especially in the heat)
  

• Maintaining energy levels during play
  

• Supporting digestion and nutrient absorption
  

• Keeping skin healthy and glowing
  

• Helping the brain stay focused and alert
  

Children lose more water through sweat, especially when they're outdoors in hot weather, making it easier for them to get dehydrated without realizing it.

What Causes Dehydration in Kids?

Dehydration happens when the body loses more fluids than it takes in. Here are some common causes in kids:

• Not drinking enough water, especially in hot weather
  

• Spending long hours playing or exercising outdoors
  

• Fever or illness
  

• Excessive sweating
  

• Vomiting or diarrhea
  

• Overconsumption of salty or sugary snacks
  

Signs of dehydration may include fatigue, dry lips, dizziness, dark yellow urine, irritability, and fewer bathroom breaks.

Hydration Isn’t Just About Water!

Surprise—staying hydrated doesn’t mean only drinking plain water! In fact, you can keep kids hydrated through a mix of fluids and water-rich foods.

Fun & Refreshing Ways to Keep Kids Hydrated:

• Fruits like watermelon, oranges, cucumbers, grapes & strawberries
  

• Coconut water – rich in electrolytes
  

• Buttermilk (chaas) – great for digestion and hydration
  

• Homemade fruit popsicles – using real juice or yogurt
  

• Flavoured water – infuse water with mint, lemon, berries, or cucumber
  

• Aam panna – a tangy raw mango drink
  

• Smoothies and shakes – use yogurt or milk with fruits
  

• Fresh juices – (without added sugar!)
  

• Herbal iced teas – like mint or tulsi with a touch of honey
  

Pro Tip: Get fun water bottles, colourful straws, or even ice cubes in fun shapes to make drinking water more exciting!

How Much Water Do Kids Need? (By Age)

Here’s a general recommendation by age group (based on multiple pediatric guidelines):

These values include all fluids—not just plain water. Active children, especially in summer, may need a little more!

Additional Hydration Tips for Parents

• Pack extra fluids for picnics, park visits, or school bags.
  

• Create a water reminder game – use stickers or a hydration chart.
  

• Offer a drink every hour – don’t wait for them to say they’re thirsty.
  

• Make it visual – show them how much they’ve drunk using clear bottles.
  

In Our Words

Hydration isn't just about drinking water—it's about nurturing a habit that keeps kids happy, healthy, and ready for adventure. Whether it's sipping fresh coconut water under the sun or munching on juicy fruit, let’s make hydration a part of their play, not a pause from it.