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Teaching Your Children to Stay Hydrated This Summer

  • Make Water the beverage of choice
    • Water should be the beverage of choice for all children and adolescents
    • Minimum recommended daily intake of water:  4 oz for 6 months to 1 year, 4 cups for 1-3 years, 5 cups for 4-8 years, and 7-8 cups for older children
    • Limit juice of any type: no juice for those younger than age 2, no more than 4 oz per day of juice for ages 2-3, no more than 4-6 oz ages 4-6, and no more than 8 oz per day for ages 7-18.
    • Avoid drinks with artificial sweeteners; choose regular milk over flavored milk
    • Start early on encouraging water as a healthy daily habit
  • Healthy ways to Flavor it up
    • Infuse with healthy fruit and veggies ie cucumbers, lemon, cherries and mint
    • Eat fruit and veggies with high water content: watermelon, zucchini, grapefruit, iceberg lettuce, celery, cantaloupe, strawberries
    • Make your own fruit puree popsicles or fruit frozen ice cubes
  • Sports and Summer
    • When active, encourage additional water on top of the daily recommended amount
    • With vigorous activity: ages 9-12 should drink 3-8 oz of water for every 20 minutes and Teens should drink up to 50 oz per hour
    • If vigorous activity lasts more than an hour, your child may need additional electrolyte replacement (remember to mind the sugar content)
  • Signs of Dehydration
    • Infants may have decrease or no tears when they cry and fatigue; monitor wet diapers which should be 6-8 per day
    • Children may have dry lips, dark colored urine, and irritability
    • Teens will have similar symptoms of children as well as dizziness, headaches and muscle cramps
  • What is Heat Exhaustion vs Heat Stroke
    • Heat exhaustion – excessive sweating leads to an increase in the core body temperature
      • Move out of the sunlight and into a cool place, rehydrate with cool water, use ice packs and cool rags to help lower the body temperature
    • Heat Stroke – when the core body temperature reaches 104 degrees or higher.  Symptoms include altered mental status, headache, nausea and vomiting
      • Seek immediate medical attention
Choose Water for Healthy Hydration -
Heatstroke - Symptoms and causes - Mayo Clinic

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