Hydrated and happy: Helping kids beat the summer heat

Hydrated and happy: Helping kids beat the summer heat | Colleen Sloan, PA-C, RDN

We know hydration matters—but in the heat of summer, it matters even more. Between sports camps, pool days, and longer stretches of outdoor play, it’s easy for kids to fall behind on fluid intake without even realizing it. Unlike adults, children aren’t great at recognizing thirst. Add in rising temperatures, packed schedules, and the occasional forgotten water bottle, and it doesn’t take much for mild dehydration to set in. That can lead to fatigue, headaches, irritability, and make it harder for kids to enjoy the activities that make summer great.

Even if families aren’t asking about it, hydration deserves a quick check-in. This article gives you a few age-based recommendations, conversation starters, and creative tips to help families keep their kids safely hydrated all summer long.

Fluid needs by age

Hydration guidelines vary by age, but summer activities may increase these baseline needs. Here's what pediatricians can remind families:

Infants and toddlers

• 6–12 months: 4–8 oz (0.5–1 cup) per day (in addition to breastmilk or formula)
• 12–24 months: 8–32 oz (1–4 cups) per day
• 2–5 years: 8–40 oz (1–5 cups) per day

Children and adolescents

• 5–8 years: ~40 oz/day
• 9–13 years: ~61 oz/day
• 14–18 years: ~88 oz/day

These totals include water, milk, and other beverages.

Milk limits

To avoid displacing water or reducing appetite, milk intake should be capped at:

• Up to 20 oz/day for ages 5–8
• Up to 24 oz/day for ages 9–18

What about sports drinks?

Sports drinks are often marketed as hydration solutions for kids, but they’re rarely necessary. Unless a child is participating in vigorous physical activity for over one hour in high heat or humidity, water is the best option.

Practical tips for increasing fluid intake

Families often need more than just guidelines—they need ideas that work. Here are simple, pediatrician-approved ways to help kids meet their fluid needs during summer:

1. Decorate a water bottle

Encourage families to invest in a sturdy, reusable water bottle—and let kids personalize it. Stickers, decals, permanent markers, and even glitter paint can turn it into something they’re proud to carry. Add a crazy straw for bonus fun.

2. Make water more fun

Water doesn’t have to be boring. Suggest these low- or no-sugar enhancements:

• Freeze fruit like strawberries, citrus slices, or watermelon for a cool infusion
• Add fresh herbs like mint or basil
• Mix 1 oz of 100% juice into 8 oz of water for a hint of flavor
• Try unsweetened flavored waters

3. Hydrate with food

Hydration doesn’t have to come from beverages alone. Encourage parents to pack water-rich foods in lunchboxes and snacks:

• Watermelon (92% water) – high in vitamin C, magnesium, and antioxidants
• Cucumbers and zucchini (95%+ water) – great raw or spiralized into cold “zoodles”
• Carrots (~90% water) – sweet, crunchy treats that are rich in Vitamin A and C.
• Strawberries (91% water) – rich in fiber and anti-inflammatory compounds
• Chilled soups – like gazpacho or cold roasted beet soup, which can be packed in thermoses
• Frozen fruit – grapes, mango chunks, or melon cubes make refreshing snacks

4. DIY frozen treats

Homemade popsicles made with blended fruit and yogurt offer a fun, hydrating alternative to sugary ice cream. Encourage families to experiment with molds and flavors—they’re easy, nutritious, and a perfect way to beat the heat.

Even if families don’t bring it up, taking a moment to discuss hydration during summer check-ups can make a meaningful difference. A few practical suggestions can go a long way in helping kids stay energized, safe, and ready to enjoy all that summer has to offer.

For a detailed look at new beverage guidelines from leading organizations, check out episode 108 of the Exam Room Nutrition Podcast called What Kids Should Drink: https://www.examroomnutritionpodcast.com/108-what-kids-should-drink-and-what-to-skip-new-guidelines/

Reference:

Healthy Eating Research. Beverage recommendations for children age 5 and older. Healthy Eating Research. No date. Accessed May 27, 2025. https://healthyeatingresearch.org/tips-for-families/ages-5-beverage-recommendations/