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Keep Your Kids Safe: How to Spot and Prevent Dehydration

To prevent dehydration in children during hot weather, it’s essential to ensure they stay well-hydrated and take appropriate measures to avoid excessive fluid loss. We have strategies for keeping kids’ hydrated, as well as symptoms to look out for that signal dehydration.

Encourage Regular Hydration

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  • Pre-Hydrate: Make sure your child drinks water before going outside to play or engage in physical activities. Starting the activity well-hydrated is crucial.
  • Frequent Water Breaks: Encourage your child to take regular water breaks, ideally every 20-30 minutes, even if they do not feel thirsty. For example, an 88-pound child should drink about 5 ounces of water every 20 minutes, while a 132-pound child should drink about 9-ounces.
  • Monitor Fluid Intake: Ensure your child drinks water throughout the day, not just during active periods. Carrying a reusable water bottle can help.

Provide Hydrating Foods and Drinks

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  • Water-Rich Snacks: Offer snacks with high water content such as watermelon, grapes, oranges, and cucumber. Make homemade popsicles using pureed fruit and water. These can help supplement fluid intake.
  • Electrolyte Solutions: For extended periods of physical activity or extreme heat, consider providing electrolyte solutions like Pedialyte or sports drinks to replace lost electrolytes.

Create a Hydration-Friendly Environment

Mom and daughter drinking water.
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  • Lead by Example: Let kids see you drinking water regularly throughout the day.
  • Make Hydration Fun: Use fun cups or silly straws to water to make it more appealing for children.
  • Make Hydration Delicious: Add fresh fruit slices like berries, citrus, or cucumber to infuse flavor. Freeze fruit pieces to use as “ice cubes”
  • Cool Water: Ensure the water is cool, as it is more refreshing and likely to be consumed in larger quantities.

Limit Dehydrating Substances

Say no to soda.
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Avoid Sugary and Caffeinated Drinks: Sugary drinks, sodas, and caffeinated beverages can contribute to dehydration and should be limited.

Educate and Monitor

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  • Teach Signs of Dehydration: Educate your child about the signs of dehydration, such as dark urine, dry mouth, dizziness, and fatigue.
  • Monitor Urine Color: Teach children to check the color of their urine. It should be light yellow, similar to lemonade, indicating proper hydration.

Adjust Activities and Environment

kids on tree branch in shade.
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  • Schedule Activities Wisely: Plan outdoor activities during cooler parts of the day, such as early morning or late afternoon.
  • Take Breaks: Ensure children take breaks in the shade or indoors to cool down and hydrate.
  • Appropriate Clothing: Dress children in lightweight, light-colored, and loose-fitting clothing to help keep them cool.

Gradual Acclimatization

kids with kite.
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Acclimate to Heat: Gradually increase the duration and intensity of outdoor activities over 1-2 weeks to help children acclimate to the heat, reducing the risk of heat illness.

How To Tell If Children Are Dehydrated

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Here are symptoms that could indicate dehydration:

  • Thirst and dry mouth
  • Decreased urination or fewer wet diapers than usual
  • Dark yellow urine
  • Dry or sticky mouth
  • Few or no tears when crying
  • Sunken eyes
  • In infants, a sunken soft spot (fontanelle) on top of the head
  • Lethargy, drowsiness or irritability
  • Dizziness or lightheadedness
  • Rapid heartbeat
  • Rapid breathing
  • Cool, dry or pale skin
  • Wrinkled skin
  • Fatigue or lack of energy
  • Headache
  • Crankiness or fussiness

Emergency Measures for Severe Dehydration

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It’s important to note that symptoms can vary based on the severity of dehydration and the age of the child. Infants and young children are at higher risk for dehydration and may show symptoms more quickly than older children. If you suspect your child is dehydrated, especially if showing signs of severe dehydration, it’s crucial to seek medical attention promptly. Look for:

  • Very sleepy or unresponsive
  • Sunken eyes
  • Cool, discolored hands and feet
  • Confusion or disorientation (in older children)

By following these strategies, you can help prevent dehydration in your child during hot weather and ensure they stay healthy and active.

How To Protect Your Dog From Heat Stroke This Summer And What NOT To Do!

dog splashing in water.
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Summer is here and it’s essential to prioritize your dog’s safety and well-being by taking proactive steps to prevent overheating. Dogs are more susceptible to heat-related illnesses due to their inability to sweat like humans, making it crucial for pet owners to be aware of the signs, prevention methods, and emergency procedures to ensure their dog stays cool and healthy. In the most serious cases of canine dehydration, severe fluid shortage can lead to the failure of the kidneys and other organs.

In addition, we keep seeing posts, on Facebook in particular, that have incorrect, and even dangerous information. All of the information here is evidence-based.

READ: How To Protect Your Dog From Heat Stroke This Summer And What NOT To Do!

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  • Robin Jaffin headshot circle

    As the co-founder and managing partner of the digital media partnership Shift Works Partners, LLC through two online media brands, FODMAP Everyday® and The Queen Zone she has played a pivotal role in promoting dietary solutions for individuals with specific needs in the health and wellness industry as well as amplify the voices and experiences of women worldwide.

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