By Joanne Capano

When warm weather hits, most kids want to spend the entire summer playing outside. In addition to wearing cool clothing, sunscreen, hats and sunglasses, it’s important to send them outdoors with enough water to drink to avoid becoming dehydrated.

Dehydration is a condition that occurs when someone loses more fluids than he or she takes in, and in the hot summer heat, this loss usually occurs through excessive sweat. Sweating is a great cooling system, but on a hot summer day, your nieces and nephews could be losing too much water through their skin. When someone experiences dehydration, the amount of water in their body has dropped below the level needed for normal body function. Once a child becomes dehydrated, he or she is vulnerable to more serious heat-related illnesses, such as heat cramps, heat exhaustion or heatstroke, the latter being a medical emergency.

Recognize the signs

Two of the early signs of dehydration are irritability and fatigue. So if your niece or nephew becomes crabby, or seems to have lost his or her get-up-and-go, it’s time to get out of the heat for a water break. Do not wait until they ask for a drink to determine if they are becoming dehydrated. Thirst is usually not a good indication of dehydration since most of us, especially children, do not have a good thirst mechanism; by the time our brains register that we are thirsty, we’re already dehydrated. Regular small sips of fluid will replenish lost water and help keep our internal temperature in check.

If they appear weak, complain of headaches or nausea, have clammy skin and begin to vomit, they may have heat exhaustion. KidsHealth.org suggests taking the following steps if you suspect heat exhaustion:

-Bring the kids indoors or into the shade.
-Loosen or remove their clothing.
-Encourage them to eat and drink.
-Give your niece or nephew a bath in cool (not cold) water.
-Call the doctor for further advice. If your niece or nephew is too exhausted or ill to eat or drink, intravenous fluids may be necessary.

Water, juice, soda or power drinks?

Calorie- and caffeine-free, water is by far superior to soda or juice. Some soda contains caffeine, which is a diuretic, and will cause kids to lose rather than retain fluids. The excess sugar in soda also adds unnecessary and empty calories to their diet and can have an adverse effect on dental hygiene.

Fruit juice quenches thirst and contains vitamins and nutrients; however, it is also high in calories and can contribute to unnecessary weight gain. A small serving or two of juice a day is fine with breakfast or snacks, but when loading up on fluids to stay cool, it’s best to stick with water. If your niece or nephew insists on juice, try diluting it by mixing 1/4 cup of juice to 3/4 cups of water. Or sweeten water naturally by adding a few berries or a squeeze of lemon or orange for a flavorful twist.

Power drinks, with their colorful array of enticing flavors, have become increasingly popular with older children. These can include anything from sports beverages to vitamin waters to "high-energy" supplement drinks. What they all have in common is added ingredients that say they "do" something extra, whether it is to increase energy and alertness, boost nutrition, or even enhance athletic performance. But are they right for your nieces and nephews?

According to nutritionists at the Children Nutrition Research Centre at the Baylor College of Medicine in Houston, Texas, sports drinks offer little advantage over cool water. Sports drinks are designed to benefit athletes engaged in continuous, high-intensity aerobic workouts, which last for 90 minutes or more. Many times older kids are so preoccupied with an outdoor activity that they play to the point of heat exhaustion. Aunties need to make sure older kids have plenty to drink before and during play. It’s also important to teach kids to listen to their bodies and be aware of the signs of dehydration and heat exhaustion. Try to encourage kids who participate in strenuous outdoor sport activities, like soccer or track, to play outdoors before noon or after 6 P.M when the sun isn’t as strong.

How much water should kids drink?

The amount of liquid children need depends on the heat, degree of activity, and how long they play outside. To ensure your nieces and nephews are getting enough water, offer it at least 6 times a day, even if they are not thirsty. When playing outdoors, ensure that they have a full bottle of cool water, and encourage them to occasionally take a break and have a sip. Make sure the bottle is refilled when necessary. Active kids, in particular, should rehydrate every 15 to 20 minutes to help prevent heat-related illnesses.

Summer is a wonderful time for kids as it is full of adventure, games and memories to last a lifetime. Keeping them hydrated will ensure they can enjoy the beautiful outdoors safely.

Photo: chrisroll
Published: July 9, 2012