9 Tips to Keep Your Kid Hydrated in Hot Weather

When the summer heat is here, you might be wondering, how do I keep my baby or toddler hydrated? Registered Dietitians are coming at you with tips and tricks that work.
A row of small children lying on the grass propped up on their elbows drinking water from straws.

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Hydration is crucial for children’s overall health and well-being. One of the most effective ways to stay hydrated comes is to…drink more water. Total rocket science, right? But, that can be easier said than done!? And how exactly do you encourage those fiercely independent (ahem stubborn) toddlers to drink more water along with allllll the other things? 

Lucky for you, we’ve got some tips! 

We live in the Canadian prairies where extreme weather conditions are sort of our jam. We go from wildly cold weather to incredibly hot summers! This means that between the two of us + four boys, we’ve learned a few tips to keep our kids hydrated and prevent them from overheating. 

Table of Contents

What is dehydration?

Formally, dehydration is an excessive loss of body water. This can happen if a child doesn’t drink enough fluids, experiences vomiting or diarrhea* (loss of water), or has prolonged exposure to warm temperatures, which results in water loss through sweat.

It’s sort of simple math. Basically, dehydration occurs when you use or lose more fluid than you take in. As a result, the body doesn’t have enough fluids to carry out normal functions. 

*This article is specifically focusing on preventative measures during hot weather. When a child is at risk of dehydration due to illness, different strategies may be necessary.

Why does hydration matter?

Hydration, which is when the body has adequate water, is vital because water supports many bodily functions. For humans, water helps:

  • maintain fluid volume
  • transport nutrients
  • lubricate joints
  • carry oxygen to cells
  • regulate body temperature
  • moisten tissues in the eyes, nose & mouth

As you are likely intimately familiar with, children, especially toddlers are very active! Not only this, but they’re just learning about sensations like hunger and thirst coupled with the fact that they have a higher need for water per kg compared to adults. And well…we all know toddlers are just starting to develop their speech, so they may not be able to say “hey mom, I’m dehydrated, please pass me water” at fifteen months. 

All of this places them at higher risk of dehydration and places responsibility on caregivers to keep a watchful eye on kids.

As you can see, adequate hydration ensures that children stay energetic, focused, and healthy for all the running around they do with you!

Signs and symptoms of dehydration in infants and toddlers

How does the saying go? ‘When we know more, we can do better.’ That’s why we want you to keep these symptoms top of mind when it comes to identifying if your little one is dehydrated. Please keep in mind this list isn’t completely exhaustive.

  • Dry skin, mouth, tongue and cracked lips
  • Little to no urine: Urine that is strong-smelling and darker than pale yellow.
  • Decreased urination (fewer than 4 wet diapers in 24 hours in infants and fewer than 3 wet diapers in 24 hours in older children)
  • Fatigue
  • Drowsiness
  • Rapid breathing and heartbeat
  • Low blood pressure
  • Confusion and irritation
  • Absence of tears
  • Faster heartbeat
  • Sunken eyes
  • Pale skin 
  • Sunken soft spot (fontanelle) on your baby’s head

If you observe any of these signs, medical intervention may be required. Please contact a healthcare provider immediately or visit your local emergency department if you feel your child is in need.

How much water does my child actually need?

Okay, you might be surprised to learn this but the best and most accurate way to determine if your child is hydrated is…

… to look at their pee!

Yup – it’s true! When a person is getting enough fluids, their urine will be a light straw yellow to fairly clear. If urine is darker yellow or even amber, dehydration has set in! Keep in mind, some medications and supplements may change the color of urine, so discuss with your pharmacist too.

When you have a toddler who still needs help with toileting, this is something that’s easy to keep an eye on. As your kiddos get older, you can teach them to check the colour of their pee! 

The reason we don’t want you to rely on x amount of water each day is because our fluid needs are (dare we say it?) fluid. They fluctuate depending on the humidity of the air, temperature, activity levels, salty food consumption, etc. 

For infants you’ll want to check the quantity of wet diapers. If you’re noticing that your baby is wetting their diaper less often, this may indicate dehydration. 

It used to be advised to check for skin turgor (looking at how quickly the skin bounces back when pulled into a “tent”), but recent research shows that this isn’t the most reliable method to assess for dehydration. 

So yes, the good old pee-check-method tells you whether your child is getting enough fluids!  But, if you’re curious how much fluid a child needs on average, check out this chart below. 

 

Child’s age

Volume in millilitres

Number of 8-ounce bottles or cups

6 months

950 to 1,000

4.0 to 4.5

9 months

1,000 to 1,250

4.5 to 5.5

1 year

1,200 to 1,350

5.0 to 5.5

2 years

1,350 to 1,500

5.5 to 6.5

4 years

1,500 to 1,800

6.5 to 7.5

Toddler in a diaper standing in front of a mirrow

Impact of dehydration

The symptoms and impact of dehydration can range from mild to severe. The more severe the dehydration, the more significant the impacts will be on physical and cognitive health.

  • Fatigue and weak muscles: when children don’t have enough water, their body can’t move nutrients around as well, which can make them feel tired and weak 
  • Hard stool (which can lead to constipation): in an effort to conserve water their body will reduce fluid in the gastrointestinal tract resulting in hard stool and ultimately making it more difficult to pass stool effectively
  • Low blood volume: less water means less blood in the body, which can make your child feel dizzy and faint
  • Mood swings: without adequate water, children might feel grumpy, anxious, or sad–these feelings can impact how they behave
  • Impaired cognitive and motor function: not drinking enough water can make it difficult to concentrate, resulting in confusion. In some studies conducted on adults, dehydration can impair muscle coordination 
  • Increased illnesses: water helps the immune system work optimally. If dehydrated, children can get sick more easily
  • Electrolyte imbalances: severe dehydration can mess up important mineral levels in your child’s body like sodium and potassium, causing muscle cramps, irregular heartbeats, and other serious problems
A promo plug for our smoothie and pops e-book for babies and toddlers

What can you do to prevent dehydration? [9tips]

When the weather warms up, use these preventative strategies to keep your kids well hydrated!

1. Find shade and cool environments

Being in the direct sun increases fluid losses from our bodies because we need to sweat to maintain the right body temperature. A great idea is to keep an umbrella in your purse or car so that you can open it up and provide shade to your child anywhere.

2. For babies, nurse or bottle feed more often

For babies under 6 months old, nurse or bottle feed frequently to provide plenty of fluids. Do the same for babies over six months but you can also offer up to 4 oz (125 ml) of water each day. 

3. Start a “water break” routine

If routine charts work well for your child, include dedicated times in your day to promote drinking water. In our homes, it doesn’t look so formal, we typically say “boys, let’s cheers to water” and that does the trick. The point is, having breaks can be important in solidifying this habit. 

On really warm days, we find having a timer on our smartphones helpful as a reminder to drink water. 

4. Create a water station

Have you ever been to childcare facilities or a local montessori? You’ll see there’s always a dedicated area known as a “water station.” On hot summer days, you can easily create a water station at home or in your outdoor play space. Here’s how to do it: 

Step 1: Find the ideal spot – this could be indoors or outdoors but you want it to be accessible and a safe space that your child can reach. The goal is for your child to be able to independently help him or herself to water. 

Step 2: Use a water dispenser and fill it with water. There’s a range of dispenser sizes out there, but choosing something that can hold 1-2L (4-6 cups) is reasonable! Using a transparent dispenser provides visual stimulation – plus it’s easier to visually see when it needs refilling.

Step 3: Model using the hydration station yourself and get your child involved! 

Once the dispenser runs out of water, repeat! 

5. Offer choices and make drinking water fun

Toddlers and young children crave autonomy but aren’t always given a lot of agency to make decisions throughout the day. One way to support their desire for independence is by providing your child with some choices, such as keeping a few water bottles or cups on hand. 

You can say, “which cup would you like?” “Would you like this pink cup or this silver bottle”. You might be surprised how this little bit of ownership over a simple decision can go a long way!  

Another suggestion is to let your child decorate their water bottles – stickers for the win! Bonus: this is a fun activity! 

Finally, offer your child an opportunity to infuse their water with herbs, fruits, or vegetables! This can add in an element of fun, interest, and exploration of other flavors! If you do this, keep in mind that their water should be kept cold and replaced every four hours for food safety. 

6. Make smoothies and popsicles

Another fun and novel way to promote hydration with the added bonus of nutrition is by making smoothies and popsicles

In our ebook, Smoothie and Pop Recipes for your Happy Healthy Eater we’ve included sixteen baby and toddler friendly recipes for you to experiment with. Our favorites include Dulche de Leche pops, Peaches n’ Cream smoothie and the Prune Chia pop to keep things movin’. 

Suggested reading: Your Questions About Smoothies for Babies Answered

a plug for our rehydration popsicle

7. Serve hydrating fruit

Fruits like watermelon, pineapple, honeydew, kiwi, cucumber, strawberry, citrus fruits and many more contain a lot of water, which means that if your child enjoys fruit, it might just be a good thing for also maintaining adequate hydration. In addition, they get the benefit of the fibre and other nutrients! 

  • Cantaloupe, strawberries, watermelon, lettuce, cabbage, celery and spinach are 90 – 99% water
  • Apples, grapes, oranges, carrots, cooked broccoli, pears and pineapple are 80 – 90% water
  • Bananas, avocados, baked potato and cooked corn are 70 – 79% water

8. Serve cold soups

Chilled soups are also perfect for hot summer days! While not as popular as cozy warm soups, some soups like gazpacho which hails from Italy or plumi moos, a Mennonite cold fruit soup are great ways to encourage hydration (and fruit or veggie intake!). 

9. Make water fun

If you find your child is getting bored of plain old water, you can try livening it up a bit with these suggestions:

  • Add fruits, herbs, cucumber, etc. 
  • Try sparkling water
  • Or make a chia fresca 

There you have it! 

Keeping children well hydrated during the hot summer months is crucial for their health and well-being. By incorporating the tips and strategies we’ve shared—from creating fun water breaks and engaging water stations to blending up delicious smoothies and serving hydrating fruits—you can ensure your little ones stay cool, energized, and healthy. 

For more tips, recipes, and fun hydration ideas, don’t hesitate to check out our ebook and other resources linked throughout this blog. Here’s to a healthy, happy, and hydrated summer!

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jess and nita, registered dietitians
Meet Jess and Nita

Hi! We’re both Dietitians & boy mamas! We’re here to help you confidently raise kids who will grow up to be lifelong Happy Healthy Eaters. Dig into our site for kid-tested recipes & feeding tips. 

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