Whether your kids are at camp, taking summer classes, or enjoying the break from school, there's a good chance they're spending more time outside (we hope!).
And while there's an abundance of social cues to remember sunscreen, sometimes the importance of hydration isn't emphasized enough. It's important to know that hydration isn't instantaneous - we need to ensure we're properly hydrated before stepping outside, and drinking fluids slowly and consistently throughout the day will help our cells absorb water best.
If your child is an athlete, being as little as 2% dehydrated can negatively affect his or her performance, bringing about fatigue and cardiovascular stress. General recommendations are as follows:
For moderate-intensity activity under 2 hours or high-intensity activity under 1 hour:
Drink 2-4 cups of water during the activity and after the activity.
For moderate-intensity activity over 2 hours or high-intensity activity over 1 hour:
Drink fluids with added electrolytes in 2-4 cups of water for every hour of activity, as well as after the activity.
It's important to note that these are general recommendations, and that heat, personal sweat rate, and altitude can increase the need for fluid and electrolytes.
Water is always the optimal choice to hydrate, but other low-sugar beverages can serve as smart choices. For a fresh-fruit twist, try our Hibiscus Tea Cooler, Frozen Strawberry Lemonade, or Ginger Haymaker Punch!