Beat the heat with smart hydration
I love Chicago’s spring and summer months, but taking my fair-skinned redheaded little boy to the park over the past couple weeks has been challenging to say the least.
He can handle the hot equipment and can outrun most of the kids, but genetics gets the best of him in the heat. He overheats fast! I have to be extra conscious of getting the fluids into him as a child’s body doesn’t cool down as efficiently as an adult’s, which leaves him much more prone to dehydration.
This can be especially dangerous for the older kids who may be starting sports camps and playing hard for several hours at a time. Dehydration can lead to heat cramps, heat exhaustion and serious heat stroke. Luckily, if we all take a few simple precautions, we can help protect our kids and let them enjoy the warm summer months safely.
Know the recommendations. For most children, the American Academy of Pediatrics recommends six glasses of water a day. However, if your tree-climbing tag-playing child is outside in the heat, the AAP recommends an additional 5 ounces every 20 to 30 minutes.
Keep a wet mouth. Don’t wait until your child announces his thirst to offer beverages. Thirst in the body is often the first indicator to dehydration. Be proactive and help instill the hydration habit in your child by scheduling water breaks during active play, about every 20 to 30 minutes. If your child is leaving for a vigorous sports camp, the American College of Sports Medicine recommends drinking the equivalent of a standard bottle of water (16.9 ounces) about two hours ahead of time.
Keep a check on the beverage temp. Although you absorb cool water more quickly than warm water, kids can have a difficult time drinking the needed quantity if the drink is too chilled. Think refreshing, but not iced.
Nix the stimulants. A nice cold ice tea or soda may sound refreshing on a hot day, but it can further exacerbate dehydration if not kept in check. Caffeine is a double-edge sword on hot days. First, it works as a diuretic in our body, increasing the fluid loss and perpetuating the dehydration cycle. Second, as a stimulant, it can actually mask the common symptoms of dehydration.
Be mindful of sugar intake. Hydration is vitally important, but so is overall health. Juice and sport drinks should not be utilized on as a regular source of hydration since excess sugar intake can lead to weight problems. According to a study done by Harvard, high sugar intake can even slow overall fluid absorption. The AAP does still hold a place for these drinks — if vigorous play continues for more than 60 minutes, sports drinks and diluted fruit juice can aid in hydration as well as electrolyte replacement.
Review the signs of dehydration with your family and caregivers. Catching dehydration early is crucial. Early warning signs include: intense thirst, fatigue, dry lips and tongue, low energy, grayish skin and a lack of tears. If your little one seems to be lacking his normal get-up-and-go energy, take a break from the heat and grab a hydrating drink and snack.
Speak with your pediatrician regarding your wee-little one’s hydration needs. Breast milk is 88 percent water, keeping your baby quite hydrated, even during the hot dry days. Formula, on the other hand, contains higher concentrations of salts and minerals than breast milk and less overall water. Many pediatricians recommend formula-fed babies be given small sips of water from 6 months of age but please use caution. Please consult with your pediatrician first before providing additional fluids. If given too much water, infants can develop water intoxication, which can lead to seizures, coma, brain damage and death.
Nutritious, hydrating snacks as water alternative
Kids can so easily get caught up in their games and fun that convincing them to stop for a hydration break can be downright impossible. What better way to entice them than to sweeten the deal naturally:
Ÿ Fruits and veggies are typically composed of around 70-95 percent water — watermelon, strawberries and cucumbers are among the highest in water ranking. Offer these refreshing foods often during snack and meals and keep a stash in the cooler for postgame and practice times. Frozen grapes are favorite at my house!
Ÿ Most yogurts, whether fruited- or plain-flavored, consist of about 80 percent water. Instead of just serving up a carton of yogurt, try plopping some yogurt in a frozen pop mold for a refreshing yogurt pop.
Have a happy, healthy and hot June everyone!
Contact me: If you have any feedback, comments or questions on this topic or any others, I would love to hear from you! You can send me an email at christina@nourishedliving.com with your thoughts.
ŸChristina Fitzgerald, a registered dietitian and licensed dietitian nutritionist, is the owner of Nourished, Nutrition and Wellness, nourishedliving.com. She lives with her husband and two young sons in the Northwest suburbs.