Swim, Run, Play: How to Stay Hydrated During Summer Fun

Summer is all about swimming, running, and playing under the warm sun. But as the temperatures rise, so does the importance of staying hydrated. Kids are especially vulnerable to dehydration since they’re often too busy having fun to realise they need water. Here are some simple and fun tips to keep your kids refreshed and energised all summer long!

1. Know the Signs of Dehydration

Dehydration can sneak up on kids quickly, especially during hot summer activities. Teach them to recognise these signs:

• Feeling thirsty
• Dry mouth
• Fatigue or feeling tired
• Dizziness or lightheadedness
• Less frequent bathroom breaks or darker urine

If they notice these symptoms, it’s time to take a hydration break.

2. Make Water Fun

Plain water might not always excite kids, but there are plenty of ways to make it more appealing:

• Add a splash of colour by infusing water with fresh fruit like strawberries, lemons, or oranges.
• Serve it in a fun cup or bottle with their favourite characters.
• Use ice cubes shaped like stars or animals to make drinking water more exciting.

3. Time Their Drinks

Encourage kids to take regular water breaks, especially if they’re playing sports or spending long hours in the sun. A good rule of thumb is to drink water:

• Before heading out to play.
• Every 20 minutes during activity.
• After swimming, running, or any vigorous exercise.

4. Offer Hydrating Snacks

Many fruits and vegetables are loaded with water and can be a tasty way to stay hydrated. Some great options include:

• Watermelon (it’s 92% water!)
• Cucumber slices
• Oranges
• Grapes
• Strawberries

Pack these snacks for a day at the pool or park to keep kids refreshed between activities.

5. Mix It Up With Healthy Drinks

While water should be the go-to, other hydrating beverages can add variety:

• Coconut water is a natural way to replenish electrolytes.
• Homemade smoothies with fruits and a splash of milk or yoghurt are both hydrating and nutritious.
• Herbal iced teas (unsweetened) can be a fun twist for older kids.

6. Keep Bottles Handy

Make sure every kid has their own water bottle that’s easy to carry and refill. Insulated bottles can keep water cool for hours, making it more appealing on a hot day.

7. Teach Them the Power of Shade

Encourage breaks in the shade during outdoor play. This helps regulate body temperature and reduces sweat loss, conserving hydration levels. Pair shade time with a sip of water for maximum benefit.

8. Turn Hydration into a Game

Challenge your kids to “drink like a fish” and track their water intake with fun charts or stickers. Create mini rewards for reaching their daily hydration goals.

9. Be a Hydration Role Model

Kids often mimic what they see. If they see you sipping water and eating hydrating snacks, they’ll be more likely to follow your lead.

10. Plan Ahead for Big Adventures

For beach trips, hikes, or sports tournaments, bring along plenty of water and hydrating snacks. Pack a cooler with ice packs to keep everything fresh. Don’t forget to bring extras for unexpected delays or extra-thirsty moments.

Stay Hydrated and Have Fun!

Summer is the perfect time to make memories while swimming, running, and playing. With these tips, your kids can stay safe, happy, and hydrated throughout all their sunny adventures. Cheers to a fun and healthy summer!