Young children are always active. If they don’t drink enough water and their meals and snacks don’t provide enough hydration, they risk becoming dehydrated. With rising temperatures, it’s important to complement their diet with hydrating and nutritious foods alongside plenty of water. Here are seven great ideas to keep your kids refreshed and hydrated this summer.
1. Homemade Melon Popsicles
Melon contains about 90% water and is rich in vitamins C and A, which help strengthen children’s immune systems. To prepare, blend peeled melon flesh (no need to add sugar, as melon is naturally sweet). For extra sweetness, add a teaspoon of honey (note: do not give honey to children under 12 months due to risk of bacterial contamination). Pour the mixture into popsicle molds and freeze for at least six hours.
2. Mango Milkshake
Mangoes are nutritious fruits rich in vitamins and natural sugars that provide energy. They contain up to 83% water, while low-fat milk contains about 91% water. Blend mango chunks with cold milk (boiled and cooled for infants). You can add cashews for protein, a dash of vanilla or cardamom for flavor, and a bit of sugar or honey if desired. For babies under 12 months, use formula or breast milk instead of animal milk. This milkshake can be taken outdoors in an insulated bottle with an ice pack.
3. Coconut Water Juice
Coconut water is about 95% water and packed with electrolytes like potassium, sodium, calcium, iron, magnesium, and manganese—perfect for hydration and replenishing minerals. It also contains fiber to support digestion and amino acids for growth. If your child refuses to drink plain coconut water, blend it with soft coconut flesh, favorite fruits (like strawberries, watermelon, or pomegranate), and chia seeds. Sweeten with honey or sugar if needed.
4. Frozen Yogurt Cubes
Yogurt contains about 88% water and offers over 8 grams of protein per 245 grams, supporting digestion, bone health, and immune function. Mix a tablespoon of maple syrup with yogurt, pour into a baking tray lined with parchment paper, and top with chopped seasonal fruits like strawberries, blueberries, or kiwi. Freeze overnight. Once frozen, crumble and serve as a cold snack.
5. Fruit Skewers
Seasonal fruits are nutritious, affordable, and perfect for snacking. Wash and cube fruits like bananas, green and black grapes, pineapple, mango, kiwi, orange slices, and strawberries. Thread onto wooden skewers. For extra fun, drizzle with melted chocolate.
6. Watermelon Juice Popsicles
Watermelon is about 92% water and rich in vitamin C and lycopene, antioxidants that support cell health and heart function. Freeze seedless watermelon cubes, then blend with a tablespoon of lemon juice, some honey, and two-thirds cup of water until smooth. Freeze again for about 10 minutes and serve. Watch for possible allergic reactions such as runny nose, nausea, or skin rash, and consult a doctor if these occur.
7. Chilled Fruit Salad
Fruits are rich in vitamin C, potassium, fiber, and folate while being low in fat and free of cholesterol. If you have a variety of ripe fruits (blueberries, kiwi, pineapple, apples, bananas, oranges, mangoes, grapes), chop and mix them in a large container. Optionally, mix with lightly flavored yogurt or sweeten with maple syrup or honey. Chill in the fridge for an hour before serving.
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