Moisturizing Diet For Children In The Summer – Being Parents

Did you know that fluid requirements increase when hot or when exercising? Although it is recommended to drink between 1.5 and 2 liters per day, water is also found in food, so you can meet these needs by eating.

Here we recommend a hydrating diet for children in the summer because they are more vulnerable to dehydration.

The body is 60-75% water and therefore using it as the main drink is a basic building block. It also does not contain calories and provides mineral salts.

P ar addition, it is responsible for regulating body temperature, aids digestion,  reduces appetite and calorie intake, which is essential in the control of overweight and obesity.

Want to know how to keep your kids well hydrated through diet? Read on to find out more.

Moisturizing diet for children in the summer

The water content of food

Did you know that fruits and vegetables contain around 80-95% water? However, these are foods whose consumption is less than the recommendation of 5 daily servings.

Summer is the season for those with the greatest water content, such as watermelon, melon,  asparagus, and green leafy vegetables. It is therefore the ideal time to offer it to the youngest.

We also find dairy products, and especially milk, followed by meat, fish and eggs. However, it must be taken into account that the water content decreases or increases with cooking depending on the type of food.

Legumes, for example, need to soak before they are cooked and therefore go from 7-10% to 70-80% water. On the other hand, this content is lower in baked or grilled fish than in raw fish.

Moisturizing drinks for children

As we commented a little earlier, water is the basic drink for children, and its consumption depends on their thirst. Sometimes they don’t want to drink it because it has no flavor but this can easily be remedied. How? ‘Or’ What ?

You can add a few drops of citrus fruits, aromatic herbs and infusions. Or add slices of fresh fruit and let the drink rest for a few hours in the fridge. Then you can enjoy this refreshing homemade drink!

Regarding sodas, it is recommended to reduce their consumption because they only provide sugar or sweeteners. Moreover, although it may seem difficult to understand, these drinks dehydrate. They are also usually accompanied by other products such as salty snacks  and sweets, which turns them into real calorie bombs.

Milk and vegetable drinks for a hydrating diet

Milk and plant-based drinks are other useful drinks and are usually the second choice for children in the house, according to the DONALD study. They have the advantage of being rich in calcium and vitamin D.

As for vegetable drinks, which replace milk, it is important to know that they are not recommended for up to a year (that of rice still is because it is a source of arsenic).

Another advantage of milk is that you can create many milkshakes by adding fruit and mixing everything together. You can even supplement it with dried fruits and seeds, or flavor it with cinnamon and cocoa powder.

All of these are great options as they provide them with energy after playing in the park.

Juice

Finally, there is a dilemma regarding fruit juices. Should we prefer natural juices or brick juice? One thing is clear:  they are not equivalent to a fruit because their fibers have been removed and the absorption of sugar is therefore faster.

Dietitians therefore recommend drinking it from time to time but prioritizing fresh, whole fruits, whether you prepare them at home or buy them. Even though they are sold saying they have no added sugars, these juices have the same effect as if they did.

Example of a hydrating diet for children in summer

• Breakfast. A glass of milk or an oat-based drink with cocoa powder without added sugar + a natural yogurt with red fruits (fresh blueberries and pieces of strawberries) and cinnamon.
• In the morning  (if he’s hungry). A sandwich with peanut butter and banana slices.
• Lunch. Quinoa salad, lentils, tomatoes, avocado and carrot + 3 apricots, accompanied by a house drink with peach, lemon, thyme and water.
• To taste. 2 whole toast with humus.
• Having dinner. 1 bowl of gazpacho with pieces of vegetables and croutons + a cheese omelet + watermelon with lime and mint.

Tips to prevent dehydration in children in summer

In summary,  children are more vulnerable to dehydration in the summer due to high temperatures. It is therefore important that, from an early age, fruits and vegetables are part of their daily life, just like water, to hydrate them in summer.

As a form of prevention, children should drink throughout the day and try  to stay in a cool place during the hottest hours. They should also wear a cap or hat to protect themselves.