10 Tips for Healthy Summer Hydration

10 Tips for Healthy Summer Hydration 4virtu BlogHigher temperatures, more physical activity and plenty of time in the outdoors means that we need to stay hydrated and make sure the kiddos are drinking enough water.

Also, some age groups, like smaller children and older adults are at a higher risk for dehydrating, as well as those with medical conditions.  Exercise and hot weather can cause us to lose more water than we think so we have some summer hydration tips to keep you in the flow!

Summer Hydration Tips:

Tips for Summer Hydration for Kids Nozin Blog1.  Carry a reusable water bottle with you and add slices of fresh fruit, herbs, or an electrolyte powder for a little zing, as well as an antioxidant boost.  Vega Blog

2.  For Kids – How to Calculate Water Intake from Live Strong:

According to the Institute of Medicine, most children ages 1 to 3 need at least 35 ounces of fluid per day, children ages 4 to 8 need at least 46 ounces per day, boys ages 9 to 13 need at least 65 ounces per day and girls ages 9 to 13 need at least 57 ounces per day. However, calculating individual fluid needs based on weight gives a more accurate indicator of fluid requirements.

3.  Become familiar with the symptoms of dehydration (Mayo Clinic)

4.  Don’t wait until kids are thirsty to offer them a drink. (Parents.com)

5.  Children Dehydration Tips from WebMD

6.  For Adults – Water consumption recommendations from Red Cross:

The National Institute of Medicine recommends about 3 liters of fluid for males and 2 liters for women. The general recommendation for eight 8 oz glasses of water per day converts to about 1.9 liters. This amount would be sufficient for most women, males need slightly more. Those who exercise, work outside or sweat excessively experience extra water loss and create higher fluid needs.

  • When hydrating in the summer heat, water is your best option.

  • Sports beverages may be needed through strenuous exercise and excessive fluid and electrolyte losses through sweat.

  • Choose beverages with lower calorie content and lower added sugar. Juices, sodas and sweetened coffee beverages can add unnecessary simple carbohydrates to your diet.

  • Alcohol should be avoided as it causes dehydration.

Child kicking playing football

7.  Athletes may have different fluid requirements, according to Soccer America:

In general, high school athletes require 10 to 12 cups of fluid (water, fruit juice, milk, etc.) per day consumed at meals and snacks so they start exercise properly hydrated. During exercise, athletes generally require 4 to 8 ounces of fluid every 15 to 20 minutes.

8.  Staying hydrated helps your heart health  (American Heart Association)

9.  A Runner’s Guide to Hydration (The Daily Beast)

10. Dr. Goglia, Nutritionist and Trainer to the stars and athletes in training, calls water the Uber-God and has great year round tips for water in this podcast  Listen Now

Wishing you a happy and healthy summer!