HYDRATING SNACKS

Keeping Kids Happy, Healthy, and Hydrated!

It’s the hot season, which means that children are mostly going to be outside and always on the go. It can be difficult to get them to stop what they are doing and get some fluids in them. Of course, the most important drink to offer them is cold water. However, there are also some great snacks that can keep children hydrated in school, especially when they can get tired of just drinking water all the time.

Watermelon, cucumbers, citrus fruits, grape tomatoes, and bell peppers are a wonderful way to give your kids snacks that will not only fill them up, but also hydrate them. Watermelon, for instance, is majority made up of water, which makes it a great refreshing snack in this hot weather. Applesauce is also a great snack, especially when you freeze it.

Yogurt, whether it is plain or has fruits, also contains a lot of water. If you blend some frozen berries into plain yogurt, you will end up with a delicious sorbet like taste.

Pasta is another great food. When it cooks, it absorbs water. Try cooking fun shaped pasta; your kids will enjoy eating them.

100% juice is a good alternative to water at times, when kids are getting tired of just drinking water (limit 6-12 oz of juice per day). However, stay clear of sodas and drinks with added sugar and/or artificial sweeteners because instead of hydrating your body, it slows down fluid absorption in the body.  Pouring sparkling water to fresh fruit juice to get that soda feel can be a good alternative to regular soda.

These tips can help your kids keep hydrated during this heat and have a healthy summer as well!

Cantaloupes  are naturally sweet and 90 percent water making them ideal for hot days.

Cucumbers are one of the most hydrating vegetables available with water accounting for 96 percent of each cuke. For tots put off by the thought of a "green" vegetable, you might consider packing a little dip.

Peppers - Sweet bell peppers are 92 percent water and their crunchy sweetness gets munchkins munching.

Yogurt - Milk and yogurt have exceptionally high water content and make great alternatives on a warm day. They will also help contribute to the recommended two-to-three servings of dairy each tot should have on a daily basis.

Strawberries - With 92 percent of each strawberry being water, it is no wonder this berry makes so many picnic appearances.

Tomatoes - Red tomatoes are bursting with juice given that 94 percent of the fruit is water. For lil ones unwilling to eat a slice of the fruit, consider making a cold gazpacho filled with water-rich vegetables.

Watermelon - There's a reason watermelon is always on the barbecue buffet — they are 92 percent water.

Peaches - Fruits that contain potassium are healthy, inexpensive substitutes for commercial electrolyte sports drinks, when combined with sodium.  Peaches, berries, and cantaloupe have high water content to help you stay hydrated and avoid dehydration headache under the hot summer sun. 

Soup - It’s no wonder that watery broths are a popular prescription for flu patients; sipping low sodium soup is an excellent way to balance bodily fluids when suffering from symptoms such as nausea, vomiting, and loss of appetite.  For best results, avoid thick, creamy chowders.  Instead, brew up a light pot of chicken soup with carrots, potatoes, and celery.  Another refreshing summer soup is borsht, which is a slightly sweet broth of beetroots.

 

Avoid salty foods, since they dehydrate instead of re-hydrating. Avoid fatty foods (these slow digestion too much) and extra-sweet foods such as soda, candy, and sports drinks. These cause a spike in blood sugar. If sugar levels then drop quickly during a game, your child could become sluggish or even dizzy.