From sports camps to running around on the playground, kids can log long hours in the summer heat. Many don’t stop to drink water. A few simple moves by camps, coaches and parents can help.
How much water should kids drink on a hot day?
The Institute of Medicine offers recommendations that children ages 4 to 8 should drink about 2 quarts a day. That amount goes up as they get older, with 3.5 quarts a day recommended for teenage boys and 2.4 quarts a day for teenage girls.
Still, if children don’t have regular water breaks built into the day they can forget to drink, Logan says.
Does juice count?
Yes! All liquids in beverages and foods are included in a child’s daily fluid intake. “Watermelon, soups, a milkshake, all count toward water needs because there’s water in all those foods,” says Volpe. “But we do want children to choose healthier beverages.”
She also suggests that parents look for other signs of dehydration like darker urine, dry lips, a headache or a fast heart rate.
How can adults encourage water breaks for kids?
The No. 1 rule is to always make sure there is plenty of water available.