Young children are constantly on the move. If they don’t drink enough water or eat meals and snacks that help hydrate them, they may be at risk of dehydration. As temperatures rise, it's crucial to complement their diet with hydrating, nutritious foods, along with plenty of water. Nutrition experts recommend these 7 refreshing summer foods to help your children stay cool and hydrated.
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While we try to keep kids comfortable with fans, air conditioners, cool baths, and regularly filled water bottles, experts warn that children are more vulnerable to dehydration than adults. They have a larger surface area per kilogram of body weight, sweat less, and tolerate heat poorly.
Although water is the best way to hydrate, most children ignore their body’s thirst cues and don’t take regular water breaks while playing. That’s why it’s equally important to serve foods rich in water throughout the day. “Sayidaty & Your Child” has gathered some great food ideas to help keep your little ones healthy and cool this summer:
1. Homemade Cantaloupe Popsicles
Cantaloupe is made up of 90% water and is a great source of vitamins C and A, which help boost the immune system. Studies show that vitamin C can shorten the duration of colds in children by up to 14%.
To prepare:
Cut the cantaloupe flesh from the rind and blend until smooth. No sugar is needed as it’s naturally sweet, but you may add a teaspoon of honey if your child prefers it sweeter. Pour into popsicle molds and freeze overnight or for at least 6 hours.
Note: Do not give honey to babies under 12 months due to the risk of infant botulism.
2. Mango Milkshake
Mangoes are packed with essential vitamins, minerals, natural sugars, and carbs that provide lasting energy. Both mango and low-fat milk are hydrating, containing 83% and 91% water respectively.
To prepare:
Blend mango chunks with a cup of cold milk (boiled and cooled). You can add cashews for protein, a dash of vanilla or cardamom for flavor, and sweeten with sugar or honey as desired.
Keep it in a cold bottle with an ice pack if your child is outdoors for long periods.
Tip: For children under 12 months, use formula or breast milk instead of animal milk.
3. Coconut Water Smoothie
Coconut water is rich in electrolytes and nutrients like potassium, sodium, calcium, iron, magnesium, and manganese. It aids hydration, digestion, and provides energy due to its carb content. It’s also 95% water!
To prepare:
Blend 1 cup of coconut water, soft coconut flesh, a cup of your child’s favorite fruit (strawberries, watermelon, or pomegranate), and chia seeds. Sweeten with honey or sugar if necessary. Serve cold with a straw for fun!
4. Yogurt Fruit Bark
Yogurt contains 88% water and over 8 grams of protein per 245g serving. It supports digestion, immune health, bone strength, and muscle growth.
To prepare:
Mix 1 cup of yogurt with 1 tablespoon of maple syrup. Spread onto a baking tray lined with parchment paper. Top with sliced seasonal fruits like strawberries, kiwi, and blueberries. Freeze overnight, then break into chunks and serve immediately.
5. Fresh Fruit Skewers
Seasonal fruits are nutritious, affordable, and perfect for summer snacks. Choose bananas, green or red grapes, pineapple, mango, kiwi, orange slices, or strawberries.
To prepare:
Wash and dice fruits, then thread onto wooden skewers. For extra fun, drizzle with a little melted chocolate.
6. Watermelon Juice Ice Cream
Watermelon, made up of 92% water, is high in vitamin C, lycopene (which protects cells and supports heart health), and powerful antioxidants.
To prepare:
Freeze 2 cups of seedless watermelon chunks. Blend with 1 tablespoon of lemon juice, a bit of honey, and ⅔ cup of water until smooth. Freeze for another 10 minutes in a snack box. Scoop and serve in a bowl.
Note: Overconsumption may cause a runny nose, rash, or nausea. See a doctor if these occur.
7. Chilled Fruit Salad
Fruit is rich in vitamin C, potassium, fiber, and folate, and is low in fat, salt, and cholesterol.
To prepare:
Chop a variety of ripe fruits (blueberries, kiwi, pineapple, apple, banana, orange, mango, grapes) and mix in a large container. Optional: stir in a little flavored yogurt, frozen strawberries, or sweeten with maple syrup or honey. Chill in the fridge for one hour before serving.
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