Guard against dehydration

During hot summer days remember one important part of your children's diet – water. While it always is important to offer your children nutritious drinks, it is particularly important to keep them hydrated during the summer months.

Children are more sensitive to fluid loss than adults. If children do not drink enough fluids to replace the water they lose, they can become dehydrated. Mild cases of dehydration can cause thirst, headaches, flushed skin and fatigue. In moderate cases, children's breathing rates and pulse may increase, temperature may rise and they can feel weak and dizzy. In severe cases, children may experience muscle spasms and delirium – even seizures or brain damage if the dehydration is left untreated.

Since being thirsty isn't always a good indicator of needing fluids, especially in children, it is better to be prepared and schedule beverage breaks during summer days. This is very important if your children are involved in a sport or activity, or if your family is outdoors for extended periods of time (for example, attending a parade or visiting a park or zoo).

As a general rule, a 1-year-old should drink about four eight-ounce cups of liquid a day, while a 5-year-old should have six to seven eight-ounce cups of liquid. Older children and adults need even more water every day. Keep in mind children will need more liquid if it is hot outside or if they are active.

For infants younger than 6 months, the usual intake of breast milk or formula meets all their fluid needs since formula is prepared with water and breast milk is nearly 90 percent water. In fact, supplementing an infant's diet with water could make him or her feel full and not want the formula or breast milk, which contain needed nutrients.

After 6 months of age, however, babies may need additional liquids, especially if they are outdoors for prolonged periods of time (for example, playing in a backyard or park). While some older babies will reach for a bottle or cup, some may need extra water even if they don't ask for it. Let your own thirst serve as a signal to offer your infants and children something to drink. If you are feeling thirsty, chances are your children are, too.

Water is the best liquid to drink on hot days. Sports drinks, which are full of added sugars, coat teeth, leading to cavities if children drink too much of it on a daily basis. Fruit juice, another popular substitute, should be consumed in small quantities. A four-ounce glass of 100 percent fruit juice can be a good source of vitamin C, but it also is a source of sugar and should not be offered in large amounts or relied upon as a main source of fluid.

For children who are involved in sports, try to schedule their activities early or late in the day to avoid the sun at its highest, hottest point. In addition, parents and coaches should make sure children take frequent breaks to drink water, preferably in the shade. Generally, children should drink water before, during and after exercise, consuming about four ounces for every 15 to 20 minutes of activity.

If your children do not like to drink water, keep these tips in mind:

Water tastes better when chilled. Keep a pitcher of water in the refrigerator. Or, keep a thermos filled with water and ice on the kitchen counter for easy access.
Double dilute juices. This will control the amount of juice consumed, and will make water more flavorful.
Freeze the double diluted juice as popsicles for a special treat.

Many foods can offer you and your family a source of needed water. Foods that are made up of 75 percent water or more include lettuce, watermelon, broccoli, grapefruit, carrots, apples, and frozen fruit bars.