Tips for keeping kids hydrated

Beth Waitrovich, Michigan State University Extension -

Children should drink plenty of water during summer activities.

Soccer, baseball, basketball, volleyball, and other sports are popular youth activities during the summertime. Staying hydrated during summer sports is very important. The best choice for hydration during these activities is water.

Sports drinks with electrolytes can be used in highly intense conditions when kids will need to keep going[A1] , such as in a soccer game. Other choices include diluted fruit juices or cold milk.

Energy drinks are not recommended for youth. Caffeine in high doses can lead to rapid heart beat and other symptoms such as headaches, upset stomach and disturbed sleep. According to the American Academy of Pediatrics, caffeine-containing beverages, including soda, should be avoided for children.

If kids want a flavored beverage, try fruit “infused” water. They taste great and are virtually “calorie free and sugar free”. For example, slices of oranges, lemons, apples, etc. can be added to a pitcher of water. Chill in the refrigerator until cold, strain and pour into insulated water bottles. Keep the water bottles in a cooler on ice until ready to drink. Michigan State University Extension has a recipe for a mixed berry infused drink.

Fresh fruit is a great choice for an after sports snack. Try chunks of cold watermelon, sliced oranges, bananas, or fresh berries. Cut fruit should always be kept refrigerated or in a cooler on ice.

Keep water bottles clean. Wash with hot soapy water and rinse well and allow to dry. Do not share drink bottles with others to avoid spreading of germs.

If possible, keep drinks in a separate cooler away from other foods. Never use ice in beverages that has been used to keep foods such as raw meats cold. Keep your cooler clean to prevent molds and bacteria from having a place to multiply and possibly cause foodborne illness.

Keep youth hydrated during summertime sports with plenty of water to drink and have a safe fun summer.

This article was published by Michigan State University Extension. For more information, visit https://extension.msu.edu. To have a digest of information delivered straight to your email inbox, visit https://extension.msu.edu/newsletters. To contact an expert in your area, visit https://extension.msu.edu/experts, or call 888-MSUE4MI (888-678-3464).

Did you find this article useful?

You Might Also Be Interested In

Tag List
  • child & family development,
  • early childhood development,
  • family,
  • food budgeting,
  • food & health,
  • msu extension,
  • nutrition,
  • physical activity,
  • physical development and health,
  • safe food & water
Michigan State University
  • Spartans Will.
  • © Michigan State University

MSU is an affirmative-action, equal-opportunity employer, committed to achieving excellence through a diverse workforce and inclusive culture that encourages all people to reach their full potential.

Michigan State University Extension programs and materials are open to all without regard to race, color, national origin, gender, gender identity, religion, age, height, weight, disability, political beliefs, sexual orientation, marital status, family status or veteran status. Issued in furtherance of MSU Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Quentin Tyler, Director, MSU Extension, East Lansing, MI 48824. This information is for educational purposes only. Reference to commercial products or trade names does not imply endorsement by MSU Extension or bias against those not mentioned.

The 4-H Name and Emblem have special protections from Congress, protected by code 18 USC 707.

We comply with the Federal Trade Commission 1998 Children’s Online Privacy Protection Act (COPPA).