In the scorching heat of a summer heatwave, keeping children hydrated can be a real challenge. While it's easy to fall into the habit of repeatedly saying, "Have another drink," it's important to remember that food can also play a significant role in maintaining their fluid intake. According to research, up to 29% of a child's total water intake can come from the moisture in food, and this can be particularly important during hot weather. So, what are the best foods to turn to when the heat is on? Personally, I think that a combination of juicy fruits, homemade ice lollies, and water-rich vegetables can be a great way to keep children hydrated and happy. In my opinion, the key is to offer a variety of options that are both delicious and nutritious. For example, watermelon, strawberries, and other juicy fruits are around 90% water, making them an excellent choice for hot days. In a study of 442 children aged four to ten, solid fruit and vegetables provided around 12% of their total water intake, and those who ate more fruit and vegetables tended to have better measures of hydration. What makes this particularly fascinating is that it shows how food can be a powerful tool in maintaining hydration, especially when combined with regular drinks. Another option is homemade ice lollies, which can be made with milk, yoghurt, blended fruit, or diluted fruit juice. This not only provides another way to consume fluids but also allows parents to control the ingredients and create lower-sugar versions. For instance, I recently made ice lollies with my nephew using yoghurt and berries, which he loved and which provided a refreshing and healthy treat. Moving on to vegetables, cucumber, tomatoes, and peppers are excellent choices. Cucumber has a particularly high water content, and research has directly linked greater fruit and vegetable consumption with higher water intake and better hydration. Serving these vegetables alone or alongside familiar foods like hummus or cream cheese can be a great way to encourage children to eat more of them. Additionally, including them in lunchboxes and snack plates can be a convenient and healthy option when cooking a large hot meal is not an option. Dairy foods like yoghurt, milk, and fortified dairy alternatives are also excellent choices. Yoghurt consumption has been associated with higher intakes of nutrients like calcium, iodine, and riboflavin, and milk can support fluid balance. For example, I often blend yoghurt into smoothies or freeze it into lollies, which are both delicious and nutritious. Finally, building a hydrating "picky tea" can be a fun and creative way to incorporate water-rich foods into a meal. A plate could contain melon or berries, cucumber and pepper sticks, yoghurt, cheese, hummus, and bread or crackers. This not only provides a variety of flavors and textures but also ensures that children are consuming a well-rounded and hydrating meal. In conclusion, while it's important to keep offering drinks, food can also play a significant role in keeping children hydrated during a heatwave. By offering a variety of juicy fruits, homemade ice lollies, water-rich vegetables, and dairy foods, parents can help ensure that their children stay hydrated and healthy, even on the hottest of days. What many people don't realize is that food can be a powerful tool in maintaining hydration, and by incorporating these options into their diet, children can enjoy a variety of delicious and nutritious treats while staying cool and refreshed.
