Staying Cool & Hydrated this Summer

For many, summertime is the most fun time of the year. The sun is shining, school is out, and outdoor fun and adventures are calling. With all the summer fun, staying hydrated in the heat can be easy to overlook. Below are 5 easy ways to help kids stay cool and hydrated this summer season.

Choose a Fun and Convenient Water Bottle

There are an endless amount of water bottle types out there-from clear to opaque; ornate to plain; small to, well HUGE. Finding a water bottle that makes drinking and refilling it convenient for you and your kids is one of the best ways to help meet your fluid needs. If your kids like their water bottle they will be more likely to want to carry it with them and therefore, more likely to stay hydrated throughout the day.

Keep Your Water Close

Whether going to the pool or on a hike, keep your water bottle with you as a reminder to drink throughout the day. One of the number one reasons I hear for low water intake is forgetting to drink outside of meals. If water is within view, everyone will be much less likely to forget to take a drink.

Jazz Up Your Water

Another way to keep your family hydrated this summer is by making water more fun through adding fresh produce! Fruit can add delicious flavor to water, as well as add a fancy flare. Some fruits can naturally color waters as well which is often a fun hit for young kids. Some of my favorite go to's for accessorizing water include cucumber, raspberries, lemon, and strawberries! You don't have to stay limited to these as many fruits work great in water. Experimenting with different fruits can be a super fun activity for the kids to find their favorite homemade flavored water.

Refresh with Fruits and Vegetables

Fruits and vegetables have a high water content which makes them a great summer snack for hydration. While all contain a high amount of water, some of those with highest water content include strawberries, watermelon, cantaloupe, oranges, pineapple, and raspberries for fruits and cucumber, lettuce, zucchini, and celery for vegetables. For your next outdoor activities or dinner, pack a cooler with ice and add a fruit and vegetable platter with some of these refreshing favorites to keep your family and guests hydrated in the summer heat.

Cool Off with Fun Frozen Treats

Freezing fruits can make for a super fun way to cool off in the sun! While many fruits can be yummy frozen, those that make the best frozen snacks include bananas, pineapple, grapes, berries, and watermelon. Fruits can be frozen whole, then slightly thawed before eaten to make sure they're not too hard to bite, or may be blended with Greek yogurt and frozen as popsicles for a fun and nutrition packed summer snack. As a disclaimer, whole grapes are not recommended for children under age 3 and for older children, I do recommend ensuring grapes are soft before serving from freezer.

Melissa L. Warwick, MS, RDN, CSP, LDN

Marvelously Made Nutrition Counseling, LLC

June 2025