Living in Thailand, where the summers are scorching and children are more susceptible to dehydration than adults, it’s essential to keep our kids hydrated. Here are six tips from Samitivej hospital to ensure their health during the heat.
Know How Much Liquid They Need
The American Academy of Pediatrics (AAP) recommends specific daily fluid intake for children: around six cups for most children, similar to adults, while toddlers aged 1 to 3 should have about four cups daily. During activities, children may need even more fluids, as they can lose up to half a liter of fluid per hour. Monitoring urine color is crucial; darker yellow hues indicate dehydration, while clear urine signifies sufficient hydration.
Drinks at Moderate Temperature are Best
Opt for drinks at moderate temperatures rather than ice-cold, as extreme temperatures can deter kids from drinking enough fluids. Instead of filling drinks with ice, try adding a few cubes and allowing them to melt slightly before serving. Investing in a thermos bottle that keeps fluids cool is also a practical option.
Serve Fruits as a part of their Snacks
Incorporating fruits into snacks is an excellent way to hydrate children while providing nutrition. In Bangkok, hydrating fruit options like watermelon, cucumber, papaya, and coconut water are readily available. You can also make fruit popsicles or skewers for a fun, fluid-rich treat that encourages kids to explore and enjoy different fruits.
Ensure They Drink 30 mins Before an Activity
Encourage children to drink fluids at least 30 minutes before engaging in activities and every 20 minutes during prolonged outdoor play, especially in hot weather. While electrolyte beverages are suitable for older children during vigorous exercise, avoid high-sugar and calorie-laden sports drinks. Encourage pre-hydration before outdoor activities like football matches or triathlons to prevent dehydration-related issues.
Get Them to Eat Yogurt
Regular plain yogurt, rich in water content and beneficial bacteria cultures, is another hydrating option for children. Look for yogurt-based ice lollies from suppliers in Phuket which offer healthy frozen treats ideal for hot days.
Don’t Wait for Kids to Tell You They’re Thirsty
Consistently offer water and hydrating foods throughout the day to prevent dehydration, especially for younger children. When venturing out, carry reusable travel bottles filled with water for convenient hydration on the go. Remember, if a child feels thirsty, they are likely already dehydrated, so proactive hydration is key to avoiding heat-related conditions like heatstroke.
