We all know that hydration is key to our survival and during the summer months the heat sucks the moisture right out of us. Water constitutes approximately 70% of body weight in infants, 65% in children, and 60% in adults. (Medscape) We lose water through tears, sweating and urination and tykes are more prone to dehydration than adults. When the temperatures are HOT dehydration can occur more rapidly.
”Parents, however, should know that active children do not adjust to hot temperatures (greater than 95°F) as well as adults. Their body surface, as a proportion of their overall weight, is much greater than an adult’s. So they produce more heat during physical activity and they sweat less than adults. This reduces their ability to get rid of body heat and could lead to dehydration.
In addition, kids often don’t drink enough to replenish the fluids they lose during prolonged activity since they’re too busy having fun. This can lead to severe dehydration and potentially life-threatening heat illnesses. That’s why they need adult supervision and plenty of fluids readily available.”
(Courtesy of WebMD)
Other factors besides heat that can cause dehydration in tykes are (mayoclinic):
- Wearing clothing or gear that contributes to excessive heat retention
- Humidity
- Is sick or had a recent illness
- Is taking certain supplements or medications, such as cold medicine
- Has had a previous heat-related illness
- Has a chronic condition, such as diabetes
- Isn’t well rested
- Is overweight
- Rarely exercises
So the questions are:
1. How do you monitor your tykes hydration when doing outdoor summer activities, such as hiking, biking or just merely playing outside?
Definitely don’t wait for your tyke to tell you they are thirsty. Thirst is a sign of dehydration so prevention is key.
Here are a few ways to monitor your tykes hydration…
Make sure your tyke is drinking every 15 – 20 minutes. If they are in extreme heat or a prolonged activity they may need to drink more often.
Provide them with a hydration bladder or water bottle so you can SEE how much water they are drinking.
In addition to water, give them fruits and vegetables or popsicles, which will provide some fluids, as well.
Your tyke needs to continue drinking fluids after their activities to make sure all fluid lost is replenished.
2. Do tykes need more than just water (sports drinks, energy drinks…etc) if the activities are for an extended period of time?
The main source of hydration should be water. Sports drinks are fancied up with colors and flavors but they also have additional calories and sugars. Water will rehydrate and balance out electrolyte levels properly and in a healthier way.
“For most children engaging in routine physical activity, plain water is best,” Dr. Benjamin said. “Sports drinks contain extra calories that children don’t need, and could contribute to obesity and tooth decay. It’s better for children to drink water during and after exercise, and to have the recommended intake of juice and low-fat milk with meals. Sports drinks are not recommended as beverages to have with meals.”
(Courtesy of America Academy of Pediatrics)
If your tyke resists the taste of water add a slice of lemon, orange, strawberry or raspberry to add some natural flavor.
Energy drinks should never be consumed by tykes. The stimulants they contain, such as caffeine, can pose potential health risks on their developing neurologic and cardiovascular systems. (America Academy of Pediatrics)
Signs of dehydration:
- Dry lips
- Sunken eyes
- No tears when crying
- Dark colored urine
- Thickened saliva
- Headache, nausea, stomach ache or cramps
Do you have any tips for monitoring your tykes hydration? Do you give your tyke other substances besides water? Have you or your tyke ever experienced dehydration?
picture courtesy of Health Freedom Alliance
Great write up Melissa! This line is so true “kids often don’t drink enough to replenish the fluids they lose during prolonged activity since they’re too busy having fun.” Something we all need to keep in mind as we’re out romping about with our kids in the heat of the summer!
Thanks for the comment, Ryan. The heat of the summer is definitely a critical time.
Great info Melissa. I’m always concerned about my boys here in the desert. My youngest just turned one and he isn’t really able to tell us if he’s thirsty but he’ll do anything his older brother does. So we always pull them both in together for drink breaks and it seems to work well.
My oldest also has his own hydration pack which he often takes to the park with him. We’ve also shared some of the info from the #HydrationSummit with our sitter so she is aware of the challenges and dangers with hydration and rehydration. I think it’s great for her to be looped in as well.
Love the idea of drink breaks and, of course, little brothers want to be like the other ones. So cute!
Great idea about sharing the info with your sitter. Also, I think sharing it with other family members is good.
Hydration in kids is so important. Thanks for reminding us that there are differences when dealing with young children. So much great info in this post. Thanks for sharing it with us.
Thanks for commenting. It was definitely educational for me to write this post.
I like to dehydrate some lemon and other fruits and bring them along in a zip bag. You can add these to flavor the water if kids don’t like it just plain.
That’s a great idea. Another reason I want a dehydrator. I would love to have the fruit in my water, too. Thanks for sharing!
We always have lots of fruit as well as water to drink. I’m one of the lucky parents that have a son that has always liked drinking water… I just have to be on the ball and refill his bottle often. We’re currently looking at a little pack for him (no more dropped bottles, or left behind bottles on the trail)
J-Man is also one of those kids who always drinks water. He loves wearing his Camelbak and having his own water. I bet your little guy would love one, too. Thanks for sharing!