As a parent, it’s our job to make sure our kids drink enough water to avoid dehydration in the first place.  When we get dehydrated, our body and brain don’t receive enough fluid to function properly.  Our body naturally loses water throughout the day when we sweat, breathe and use the restroom.  As adults we’ve learned to monitor our thirst and can easily grab a glass of water when we feel thirsty.  But we can’t always rely on kids to tell us when they’re thirsty or recognize when they start to feel dehydrated.

Signs your child may be dehydrated: 

- They are low on energy, grumpy or lethargic.

- Not using the bathroom or have dark urine.

- Dry lips, mouth and tongue. 

Remember, severe dehydration is dangerous. If you think your child is severely dehydrated always consult your doctor immediately. 

Drinking more water isn't the only way to stay hydrated.  Adding hydrating foods to the snack list is great way to improve everyone’s hydration.  

Here are some high water content foods perfect for summer:

Watermelon - My favorite summer fruit, watermelon just happens to be one of the MOST hydrating foods!  So, get that watermelon baler ready! Watermelons are over 90% water!

Strawberries - Strawberries are also over 90% water and also pack in a healthy dose of fiber and antioxidants. Another hydrating fruit kids will love!  

Smoothies - A great way to sneak in extra hydration are smoothies.  They make a yummy breakfast or afternoon snack!

Popsicles - I make my own popsicles during the summer. These are great reward treats and perfect for hot summer days! 

This is a simple smoothie recipe to get you started.  It’s easy to experiment with different combinations. Get creative! Use non-dairy alternatives, add different kinds of fruit or even sneak in some veggies. 

Ingredients:

- 1/3 cup coconut water

- 3/4 cup plain or vanilla yogurt

- 1 cup frozen blueberries (or frozen berry blend)

- 1 banana

- 1 heaping tablespoon almond butter