Staying hydrated is essential at every age. Since our bodies are roughly 50-70 percent water, hydration impacts all sorts of important functions like stabilizing temperature, removing toxins, and keeping joints healthy. But between play time, sports practice, and being active, dehydration in kids can be just as common as in adults. This is especially true in infants, since they can’t communicate their thirst to parents or caregivers, or access fluids independently. To help avoid childhood dehydration, we’ve gathered expert advice, a list of signs to look out for, and the best-tasting powders and recipes to help your kids stay hydrated year-round.
Awareness is always the first step in preventing dehydration symptoms in kids. Because symptoms of dehydration in kids can range from mild or moderate to more severe, here are signs to be on the lookout for.
Child dehydration symptoms that are mild or moderate may look like:
More severe cases of dehydration in kids might look like:
If you’re unsure when to take your child to the ER for dehydration, if they’re experiencing any of the severe symptoms above, speak with a nurse or call your child’s pediatrician right away to get support.
Childhood dehydration can be caused by a number of factors, the simplest reason being not drinking enough water throughout the day. We all get busy and distracted, or forget to tote our water bottles around. This can be especially true when kids are at school and might not have regular reminders to take a sip. In general, it takes about 24 hours to become severely dehydrated, though you’ll likely recognize mild or moderate signs long before this. In addition to not drinking enough water, here are a few more causes of dehydration to keep in mind.
Ensuring that your kids drink enough water on a day-to-day basis is the best defense for avoiding dehydration, but as parents know, sometimes the best intentions are easier said than done. Here are some ideas to make it a family affair and get everyone involved.
Take hydration to the next level with nutrition. In addition to drinking plenty of water, incorporate these family-friendly recipes filled with hydrating ingredients into your weekly meal rotation.
Watermelon
Watermelon is 91% water by weight, and boasts lutein and zeaxanthin, plant compounds that help the body absorb and utilize water.
Try it: Watermelon Tomato Salad, Watermelon Gazpacho
Cucumber
At 95% water, cucumbers have some of the highest water content of any fruit or vegetable, making them an excellent way to support hydration.
Try it: Teriyaki Chicken Lettuce Wraps with Smashed Cucumber Salad, Cucumber Mint Smoothie, Cucumber Seaweed Salad
Strawberries
Juicy, sweet, and 91% water, strawberries are always a favorite raw snack, but shine in more complex dishes too.
Try it: Strawberries with Balsamic Coconut Whipped Cream, Strawberry Oatmeal Cakes, Strawberry Chia Pudding
Cauliflower
It might not be an obvious choice, but cooked cauliflower has a surprising amount of water content (nearly 90%) making it a great addition to your dishes.
Try it: Roasted Cauliflower Salad, Roasted Cauliflower and Pine Nut Pasta, Curry Roasted Cauliflower
Romaine Lettuce
When you need something green to serve with dinner, chop up romaine, a hydrating lettuce with potassium and vitamin A. Add your favorite salad dressing for an instant side.
Try it: Grilled Romaine with Avocado-Lime Dressing, Creamy Tahini Dressing, Wild Salmon Caesar Salad
Smoothies
Throw hydrating foods into a blender for the ultimate slushie during breakfast, as an afternoon snack, or even dessert. If you’re short on time, opt for flavorful smoothie mixes.
Try it: Tropical Turmeric Smoothie Bowl, Carrot Creamsicle Smoothie, Coconut Pineapple Smoothie
We promised a roundup of the best electrolytes for kids, and these member-approved options make it easy to hydrate year-round.
Liquid IV Kids Hydration Multiplier, Tropical Punch
Made with kids in mind, this powder delivers essential vitamins and minerals, and it’s hard to resist the flavor combination of tangerine, pineapple, and cherry. Because it’s hot where they live, Christina from Louisiana says “my kids really enjoy using these in their waters for school.”
Ultima Replenisher Electrolyte Powder Variety Pack
Ultima’s box is filled with five delicious flavors: Lemonade, Grape, Raspberry, Cherry Pomegranate, and Orange. Jane from Maine says “with the variety pack, everyone gets to try every flavor! They’re all good!”
Coconut water, pink Himalayan salt, an electrolyte mix, and kid-approved flavor make this a hydration must-have. Ali from Wisconsin says “my kids begged for these in their water. They loved them and I felt good giving it to them!”
Get all your childhood dehydration questions answered.
When should I worry about dehydration in my child?
Signs of dehydration in kids can vary, but if your child is very lethargic, hasn’t gone to the bathroom in over 12 hours, or doesn’t have any tears when crying, it’s a good idea to check in with their pediatrician.
What are two warning signs of dehydration?
Two warning signs of severe dehydration are a rapid heartbeat and dizziness when standing that doesn’t go away after a few seconds.
How do you check a child’s hydration?
Checking hydration levels is mostly symptom-based. If your child is very thirsty, they are likely already dehydrated. This, combined with any of the symptoms listed above, can point to dehydration.
How can I rehydrate my child fast?The best way to rehydrate children is through fluids. Use a combination of water with electrolytes, diluted fruit juice, and warm broths.
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