Summer hydration

Summer has finally arrived in the interior of BC.  But with it comes questions of whether or not your child is drinking enough fluids.  And are they drinking what they should?  What’s the best way to hydrate your child who is outside playing in the hot, summer sun?  Here are the “ins” and “outs” of summer beverages.

How much?

The rule about “eight glasses a day” is a bit of a myth.  Just make sure you offer healthy beverages at each meal and at three snack times, and let thirst guide your kids between these times.

What’s in?

Water – Water is still the best drink for thirsty kids.  Offer it regularly throughout the day and evening.

Milk – Milk provides brain and muscle fuel, calcium for bones and vitamin D.  It helps to round out snack and meal times.

100% Juice - Look for “no added sugar” on the label and check ingredients for “ose” words and syrups.  Limit to 125-250 ml each day.

Fruit and mint teas – These are naturally decaffeinated – serve cold to make refreshing sugar-free “iced teas”.

Smoothies – Blend milk, plain yogurt, or soft tofu with fresh or frozen fruit.  Add ripe bananas for sweetness.

What’s out?

Fake “juice”- fruit “drink”, “cocktail,” or “beverage” – These drinks have little to do with fruit – always read the ingredient list and look for (and avoid!) added sugars, syrups, and “ose” words.

Pop, iced tea, green tea drinks, lemonade – One can has eight teaspoons of sugar or more and no nutrition.  Many also have caffeine.

Energy drinks – Are full of caffeine, and this affects your child’s behaviour, sleep, blood pressure and learning. They are not recommended for children under the age of 16.

Protein powders – Your child gets enough protein from their food.  Some studies show that 15-22 per cent of sports supplements contain undeclared steroids and 13 per cent contain undeclared caffeine or epinephrine.

Franchised smoothies and fraps – Most have added a lot of sugar and many contain caffeine.  Make smoothies at home where you can control the ingredients.

What’s a maybe?

Water flavour option – Add a squeeze of lemon or lime for a nice flavour.  Make sure children drink this in one sitting to protect tooth enamel from extended exposure to acids.

Flavoured waters – Most have artificial sweeteners and acid.  Check the ingredients.

Flavoured milk – Most flavoured milks have 3-4 teaspoons of added sugar in each cup.  Try mixing one part flavoured milk with two parts plain milk – still very tasty.

Sports drinks – These are rarely necessary.  Intense, continuous exercise for more than one hour in hot weather or while wearing bulky uniforms may call for more than what water and a healthy snack could provide.  Make your own drink with one cup orange juice, one cup water, and a small pinch of salt.  Keep refrigerated.

While it is important to keep your kids well hydrated, remember that not all fluids are created equal.

Thanks to Cathy Richards, BHE, RD, for portions of this article.