Tips for Keeping your Kids Hydrated

Why? You've probably heard about "hydration," or "staying hydrated." The need hydrate" is just another way of saying, "Drink plenty of fluids throughout the day." But not just any fluids -- because the kinds of liquids kids drink are just as important the foods they eat.

Why water? Quite simply, water is the most needed nutrient of all. In fact, most the human body is made of water. If your child weighs 90 pounds, about 63 of pounds are nothing but water! On a regular day, your child's body loses two to three liters of water. Add some physical activity or sweat, and he or she can lose even more. That's why it's important for your kids to take in plenty of fluids.

Why low-fat (1%) or fat -free milk? They help replace fluid in your child's system. It also provides vitamins and helps build strong bones. Plus, it has protein other nutrients—without the saturated fat and high calories of whole milk. Have child aim for 3 cups of low-fat (1%) or fat-free milk each day.

Why 100% juice? 100% fruit juices are naturally sweet and delicious -- without added sugar, preservatives or unhealthy ingredients. Too much added sugar in child's diet can lead to health problems.

What about soda? You might be thinking, "Sodas have water, right?" That's but sodas don't add vitamins or nutrients. Also, consider this: There are about calories in a 20 oz. soda served at a restaurant. With only a few free refills, your might be drinking 1,000 calories!

How to hydrate: Below are some tips for keeping your kids hydrated.

• Tinkle Test: How can you tell if your kids are getting enough fluids? Ask them to check the color of their urine! If it's clear or light yellow, they're getting enough. The darker it is, the more liquids they need to replace.
• Keep it Handy: Have your kids carry a water bottle. And keep a pitcher of water in the refrigerator, so it's cold and refreshing.
• Don't Run Out: If your child is playing, running, jumping and sweating, he or she needs even more water and other fluids.
• Fill'Er Up: Drinking a glass of water before a meal can help your kids feel full and resist the urge to eat more than they need.
• Eat Your Water: Remember the rule about eating more fruits and vegetables? Well, it's partly because they're actually good at replacing fluids. Fruits like grapes, watermelon, oranges or cantaloupe are full of water. So are veggies like lettuce, cucumbers and celery. Just be sure to keep the liquids flowing, too.