Here in Louisiana we love outdoor activities and the heat and humidity that summer brings won't stop us! With that in mind, we would like to share a few tips on keeping you and your children hydrated and how to avoid heat related illness.
First, we want to share an educational video for children from our friends at Hey! Guess What!
This video contains information about the functions of the human body.
Now that your child has seen the video and understands how water helps their body stay healthy, let's make drinking water fun!
To get started, let them pick a cup or water bottle that is special to them. Select options that are age appropriate and shatter-resistant so that they will be able to use it as independently as possible. Always make sure that anything you may put in your child's drink would not pose any choking hazard.
9 Hydration Tips:
1. Add their favorite fruit.
Let them in on the action by helping you prepare the fruit slices or chunks. You can keep sliced fruits ready in the refrigerator. (Watermelon is so good in water too!!) If your child doesn't like fruit in their water or they are of age you would be concerned with choking you can get a water bottle with a diffuser that will allow all of the flavor but none of the fruit.
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2. Add a couple of gummy bears, worms, etc.
The gummy candies will sink to the bottom and leave a little treat for them if they drink the water quickly enough. The gummy candy will slightly expand in water and eventually dissolve. (Do not use hard candy for this). Also, using a water bottle that will allow the gummy to float and swim around it fun to watch and will prevent any choking. When time you can help your child open the lid and retrieve their prize!
3. Fun-shaped silicone molds.
You can make ice in fun shapes that kids will love! You can also puree fruits and add the puree mixture to water and then freeze (this gives a nice fruity flavor while keeping the water cold). If using a water bottle make sure the mouth is wide enough for the mold you select. You can also use a mold for the cylinder-shaped popsicles.
4. What to do if you have a NO fruit kid?
Get some of the sugar-free cylinder shaped popsicles. They have some great flavors; if you leave them out for a few minutes, they will usually slide off the stick. (Lower sugar drinks recommended by the CDC to prevent dehydration.)
5. Create a chart.
Let your child put a sticker on it each time they reach their goal. This could be great idea in the beginning because you will be able to see how much water they are actually drinking in a day.
6. Make a game and have some fun!
I am not going to assume you know how to play this game (okay, maybe I am) but, Water Pong can be a lot of fun for the kiddos!
7. Have fun with a reusable silly straw.
These can get as wild as you want.
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8. Funky Flower Water
There are edible flowers available in most grocery stores now, this could make some beautiful water! Edible Flowers: List and Guide
9. Lead by example
Make sure you are taking care of your body and staying hydrated!
Now that you have a great at home routine, pack it up and make it portable! Let the kiddos get into a routine of packing up their favorite water combos and hitting the park or other outdoor fun!
How to Prevent Heat Related Illness:
According to the Center for Disease Control and Prevention there are three important tips: Stay Cool, Stay Hydrated, and Stay Informed.
STAY COOL
Wear Appropriate Clothing: Choose lightweight, light-colored, loose-fitting clothing.
Stay Cool Indoors: Stay in an air-conditioned place as much as possible. If your home does not have air conditioning, go to the shopping mall or public library—even a few hours spent in air conditioning can help your body stay cooler when you go back into the heat. Call your local health department to see if there are any heat-relief shelters in your area.
- Keep in mind: Electric fans may provide comfort, but when the temperature is in the high 90s, they will not prevent heat-related illness. Taking a cool shower or bath or moving to an air-conditioned place is a much better way to cool off. Use your stove and oven less to maintain a cooler temperature in your home.
Schedule Outdoor Activities Carefully: Try to limit your outdoor activity to when it’s coolest, like morning and evening hours. Rest often in shady areas so that your body has a chance to recover.
Pace Yourself: Cut down on exercise during the heat. If you’re not accustomed to working or exercising in a hot environment, start slowly and pick up the pace gradually. If exertion in the heat makes your heart pound and leaves you gasping for breath, STOP all activity. Get into a cool area or into the shade, and rest, especially if you become lightheaded, confused, weak, or faint.
Wear Sunscreen: Sunburn affects your body’s ability to cool down and can make you dehydrated. If you must go outdoors, protect yourself from the sun by wearing a wide-brimmed hat, sunglasses, and by putting on sunscreen of SPF 15 or higher 30 minutes prior to going out. Continue to reapply it according to the package directions.
- Tip: Look for sunscreens that say “broad spectrum” or “UVA/UVB protection” on their labels- these products work best.
Do Not Leave Children in Cars: Cars can quickly heat up to dangerous temperatures, even with a window cracked open. While anyone left in a parked car is at risk, children are especially at risk of getting a heat stroke or dying. When traveling with children, remember to do the following:
- Never leave infants, children or pets in a parked car, even if the windows are cracked open.
- To remind yourself that a child is in the car, keep a stuffed animal in the car seat. When the child is buckled in, place the stuffed animal in the front with the driver.
- When leaving your car, check to be sure everyone is out of the car. Do not overlook any children who have fallen asleep in the car.
Avoid Hot and Heavy Meals: They add heat to your body!
STAY HYDRATED
Drink Plenty of Fluids: Drink more fluids, regardless of how active you are. Don’t wait until you’re thirsty to drink.
- Warning: If your doctor limits the amount you drink or has you on water pills, ask how much you should drink while the weather is hot.
- Stay away from very sugary or alcoholic drinks—these actually cause you to lose more body fluid. Also avoid very cold drinks, because they can cause stomach cramps.
Replace Salt and Minerals: Heavy sweating removes salt and minerals from the body that need to be replaced. A sports drink can replace the salt and minerals you lose in sweat.
- If you are on a low-salt diet, have diabetes, high blood pressure, or other chronic conditions, talk with your doctor before drinking a sports beverage or taking salt tablets.
Keep Your Pets Hydrated: Provide plenty of fresh water for your pets, and leave the water in a shady area.
STAY INFORMED
Check for Updates: Check your local news for extreme heat alerts and safety tips and to learn about any cooling shelters in your area.
Know the Signs: Learn the signs and symptoms of heat-related illnesses and how to treat them.
Use a Buddy System: When working in the heat, monitor the condition of your co-workers and have someone do the same for you. Heat-induced illness can cause a person to become confused or lose consciousness. If you are 65 years of age or older, have a friend or relative call to check on you twice a day during a heat wave. If you know someone in this age group, check on them at least twice a day.
Monitor Those at High Risk: Although anyone at any time can suffer from heat-related illness, some people are at greater risk than others:
- Infants and young children
- People 65 years of age or older
- People who are overweight
- People who overexert during work or exercise
- People who are physically ill, especially with heart disease or high blood pressure, or who take certain medications, such as for depression, insomnia, or poor circulation
Visit adults at risk at least twice a day and closely watch them for signs of heat exhaustion or heat stroke. Infants and young children, of course, need much more frequent watching.
SIGNS OF HEAT-RELATED ILLNESS:
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