Hey there, super moms and dads!
As the sun starts cranking up the heat, it's time to gear up for some summer fun with the kiddos. Whether it's splashing in the pool, chasing butterflies in the park, or just soaking up the sunshine in your backyard, summer brings joys and challenges, especially when keeping our little ones happy, healthy, and hydrated.
Now, I know we're all craving those refreshing sips of lemonade and indulgent bites of ice cream, but before we dive headfirst into the cooler, let's chat about some essential tips to keep our munchkins fueled and hydrated this summer.
1. Stay Hydrated, Stay Happy: Did you know that even if we're not sweating buckets under the blazing sun, our bodies can still be at risk of dehydration? Crazy, right? So, how much water should your little one be gulping down? Well, as a rule of thumb, aim for about 6-8 cups a day for older kids and 4-6 cups for your little tots. But hey, every kiddo is different, you can keep an eye out for those signs of thirst and encourage them to sip on water throughout the day.
Now, I get it, plain water can be a tough sell for some of our little picky eaters. But fear not! Jazz it up with a twist of lime, a slice of cucumber, or a sprig of mint. It's like a mini spa day for their taste buds!
And for those tiny warriors battling heart or kidney issues, remember to loop in your doctor for personalized hydration strategies. Safety first, always!
2. Munch on Moisture: When it comes to snacks, think juicy! Load up on fruits and veggies that pack a hydrating punch. Watermelon, strawberries, cucumbers, and bell peppers are all superstars in the hydration game. Plus, they're bursting with vitamins and minerals to keep your little explorers fueled up for their next adventure.
3. Cool Down with Frozen Treats: Alright, let's talk about everyone's favourite summer indulgence – ice cream! Now, before you start doling out scoops left and right, let's set some ground rules. Save those creamy delights for a special treat after a day of outdoor fun. And hey, why not sneak in some frozen fruit pops or yoghurt parfaits for a healthier twist on dessert time?
4. Sip Smart with Juicy Juices: Ah, the allure of sugary drinks on a scorching day. But before you reach for that neon-coloured soda, consider whipping up some homemade fruit juices or herbal teas/kashya. Blend up some fresh berries for a burst of antioxidants, or prepare herbal tea for pretend play with your kids by roasting jeera, add water, jaggery and milk (optional) which can then be served warm or cold.
5. Freeze the Fun: Stock up on frozen veggies and fruits to add a splash of cool to your meals. Toss some frozen berries into your child's evening or whip up a frosty fruit smoothie for an afternoon pick-me-up. And don't forget about those icy condiments – a dollop of frozen yoghurt on top of a warm slice of pie?
Yes, please!
So there you have it, folks – your ultimate guide to beating the summer heat like a pro. Remember, it's all about balance and keeping those tiny tummies happy and hydrated.
So go ahead, soak up the sunshine, make a splash, and treat yourselves to a little summer magic.
You've earned it!
Stay cool.
Regards,
Suhana Shriyan
Paediatric Dietitian
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