Summer is a joyful season for kids, full of holidays, outdoor games & adventures. But with the temperature rising, so does the necessity to care for their well-being. Kids are more heat-sensitive & they can quickly get exhausted or dehydrated if they don’t consume & hydrate themselves with the appropriate foods this season.
Parents have always been concerned with knowing what they can put in their children’s diets to make them energetic, cool & properly hydrated. The secret is selecting the appropriate type of food & most importantly, those that consist of high water content, vital vitamins & are easy to digest.
Thus in this blog, let’s discuss some of the hydrating foods for kids in summer that will help beat the heat & maintain their energy levels.
• Coconut Water
Coconut water is a natural beverage filled with electrolytes such as potassium & magnesium. It aids in replacing lost salts through sweat & keeps the body cool. Unlike soft drinks, coconut water is easy to digest & light.
If your kid is not fond of plain coconut water then you can add lemon or mint leaves for flavor. It is one of the foods to keep kids cool in heat, while also supporting their digestion as well as hydration.
• Watermelon
Watermelon is one of the most refreshing fruits to eat in summer. It consists of nearly 90% water, which makes it perfect for keeping children hydrated. It also contains natural sugars that give instant energy & are not heavy on the stomach.
Additionally, you can have watermelon as slices, juice, or even freeze it in tiny popsicles as a delightful treat. It’s not only delicious but also among the most hydrating foods for kids in summer that can keep them cool & cheerful during playtime.
• Curd & Buttermilk
Curd is not just high in protein & calcium but has a cooling effect on the body too. It aids digestion & keeps stomach issues at bay during summers. You can have it plain, add fruits to it, or make simple smoothies.
Buttermilk, a diluted form of curd, is yet another excellent drinking choice. It keeps the body hydrated, calms down the inner system & is quite light on the stomach. Such dairy-based food choices are easy, delicious & the best hydrating foods for kids in summer.
• Cucumber
Cucumbers are another top summer vegetable with a cooling effect & one of the best summer foods for children for sure. They contain approximately 95% water & contain a lot of fiber, which is beneficial for digestion & making the stomach feel light.
You can put sliced cucumber in sandwiches, salads, or even create cucumber water with a touch of lemon. It’s an ideal way to sneak veggies into the diet of your child without hassling them.
• Seasonal Fruits Like Mangoes, Oranges & Berries
Fruits such as mangoes, oranges, strawberries & muskmelons are sure to be among hydrating foods for kids in summer. They are not only tasty but also rich in necessary nutrients such as Vitamin C, fiber & natural sugars. They boost immunity & keep the body hydrated.
You can have them as fresh juice, fruit salad, or included in smoothies. They are colorful & appealing to children & make an excellent snack or even a good alternative to a healthy dessert.
Final Thoughts
As the mercury level rises, the proper choice of food for your child becomes a matter of utmost importance. Heavy food or junk food may discomfort them, while light, water-rich foods maintain their energy level & body heat steady. As a result, always ensure they have enough water intake & try to incorporate two or three cooling food items into their daily meals.
At Kasiga School, we know the impact of nutrition on learning, mood & general health, particularly in unpredictable weather. That’s why we encourage healthy eating & keep our children well-fed & well-hydrated all year round. Because a happy learner is a well-fed, well-hydrated child prepared to take on the world, even on hot summer days.