Beat the Heat, Mom & Dad, Beat the Heat!

Everyone who has been through BASIC recognizes this phrase. (Usually with "Drill Sergeant" instead), because a huge part of their job is to make sure all recruits stay safe, as well as to train for battle (where it's important to be hydrated without having to think about it, especially in desert areas).

Just like Drill Sergeants, part of the job of parents is to make sure their children stay well hydrated. It's also important for children to learn how to transition to caring for their own hydration so they can avoid issues as they get older. Don't worry though - you don't have to teach them to drink like Army recruits and carry around canteens.

So how DO you make sure your kiddos stay hydrated, especially in the thick of summer while they're out playing in the heat? How much water do they actually need? What do you do when your kids don't like water? Well, you've come to the right place to find the answers to all of these questions.

How much should they drink?

Well that really depends on what they're doing and how hot it is, but the general recommendation is found in the chart below:

Age Range Total Water (8 oz Cups/Day)

Birth to 6 months NO WATER EXCEPT MIXED WITH FORMULA

6 months to 1 year ASK YOUR PEDIATRICIAN FOR GUIDELINES

1 to 8 years 4-5 cups, equaling 32-40 oz/day

4 to 8 years         5-6 cups, equaling 40-48 oz/day

9 to 13 years     7-8 cups, equaling 56-64oz/day

14 to 18 years 8-11 cups, equaling 64-88 oz/day

What If it's REALLY HOT, or they're exercising hard?

The American Academy of Pediatrics recommends that kids hydrate before, during, and after exercise - from 1/3 to 1 cup of water every 20 minutes for 9-12 year olds, and up to 1 to 1.5 liters per hour for teens. When it's really hot outside, kids should drink often, just like during exercise, to replace any sweat lost.

My kids don't like water. What do I do?

Some kids (and even some adults) REALLY don't like drinking water. So what can you do to make sure they stay hydrated without resorting to sugary juices or sports drinks, which really aren't good to drink regularly? Some ideas to help make water more appealing:

• Change the temperature. Some people only like room temperature water, some only like it cool, some only like it with ice. Experiment to see what your child likes best.

• Try infused water. Kids love flavored drinks way more than water, so try to add some flavor if the plain stuff just isn't working. The healthiest way to do that is to infuse it with fresh fruits, especially berries, which are naturally sweet and usually familiar. Some other favorites might be citrus fruits, or even things like cucumbers, mint - even herbs such as basil and rosemary (though probably not as popular with children as it is with adults). You can find 8 recipes for infused water here, and 8 more meant ESPECIALLY for kids here. (Pro tip: call these and other flavored waters "juice" and you're more likely to get them to drink up.)

• Popsicles are a great way to get your kiddos hydrated on a hot day. You can even add some nutrition by using pureed fruit or adding fruit slices.

• Use frozen fruit instead of ice cubes, which also adds flavor.

• Buy silly straws to get kids focused on the activity of drinking. They might forget they don't like water because they're so focused on the fun straws.

• Use rewards like stickers, dances, etc for drinking water.

• Carry water with you - always have a cup in the diaper bag or car. Also try to keep a cup of water available in any room the kids may play in, so they don't have to stop to find a drink.

• Get a filtration system - filtered water always seems to taste better. This is especially important if your tap water has strong tastes, colors, and smells - these could be really off-putting to children.

• Drink more water yourself. Kids are more likely to make healthy choices when they see their parents and other adults who care for them making those choices, too.

• Dilute sugary drinks, such as fruit juice, Kool-aid, and sports drinks (except when using them for medical treatments under the advice of a doctor) with water. You cut the bad stuff such as sugar and salt, AND add more water. Win-win!

• Use nutritionist-approved water flavoring packets, such as those made by True Citrus. Most of these don't have a lot of sugar, and they also don't contain high fructose corn syrup or fake sugars, so they are one of the healthiest ways to flavor water (other than fresh fruits). They have all kinds of flavors, mostly in the lemonade and limeade variety. I like to make them in 2 liter batches at home, using 2 packets of flavoring to 2 liters of water. They're still very flavorful, but a lot healthier AND they last longer.

Get Extra Water with these Fruit & Veggie Choices

Each of these fruits and veggies is made up of more than 90% water, making them great choices for hydration if your kiddos are resistant to drinking enough water.

• Watermelon

• Strawberries

• Cantaloupe

• Pineapple

• Oranges

• Raspberries

• Cucumbers

• Iceberg Lettuce

• Celery

• Green Peppers

• Spinach

Nothing is working? There's always AquaBall bottles or Rethink Water boxes- both great choices for children who absolutely REFUSE water... These may LOOK like your average fruity drink, but they're not!