Welcome summers!!

Guess what? This time I am ready for you!

Yes, last year you captured me and my friends into your dehydration prison. We were not aware that we lose essential body fluids and salts when we go out to play during our summer vacations.

My Mom told me to have 5-7 glasses of water every day and that’s why gave me a water bottle while going out to play. But, we are kids. We got so much into our play and games that we forgot to drink.

So, you punished us with dry skin, low energy levels, excessive sleepiness, dry lips, dark coloured urine and loss of stamina. (Pay attention to these signs of dehydration in kids, Mothers!)


But this year, the tables will turn!

Sun is scorching through the sky,

But this year I have my spirits high.

No matter how much you will shine on me,

I am ready, let it be!

I am sure Sun; you can never guess why I am so chirpy this season?

Ok, let me tell you my secret.

To beat your heat, my power bank lies in my bottle. No, it’s not an ordinary water bottle, but hydrating foods bottle. Let’s open them one by one.

5 Best Hydrating Foods to Beat the Summer Heat #kidshealth Click To Tweet

1. Water

No, I am not drinking any ordinary water. This is my Mom’s formula to mix all the major salts you suck out of my body along with my favourite flavours that keep me hydrated and refreshed.  Jealous, Sun?

Ok, here is the recipe:


  • ¼ cup Lemon Juice
  • 2 cups of water
  • 2 tsp honey
  • ¼ tsp black salt (optional)
  • ½ tsp Oral Rehydration Solution (You thought I can only have it when I am sick?)

My Mummy mixes all the ingredients in my favourite bottle (which I will tell you below) and shake. I can either store it and take to the playground or drink it right away before I go to play.


Nutrition value:

Lemon gives me energy and helps me fight heat stroke. And all the necessary salts are being provided by ORS (Oral Rehydration Solution).

2. Coconut water

I can fight you every day with this another favourite party drink of mine.


Nutrition value:

Coconut water gives me my daily dose of Vitamin C, Vitamin B2, Calcium and body salts.

I and my friends always share this Mommy-made healthy drink when we go on a picnic. Note down this recipe:


  • 3 cups coconut water
  • 1 cup of water
  • ½ cup lemon juice (fresh)
  • ¼ tsp salt
  • 2 tbsp honey

Mix everything in a jug with or without ice and serve immediately.

3. Fruit juice

Don’t laugh! I am not talking about some readymade fruit juice. Rather, my Mom makes this fresh and healthy drink in 2 minutes at home.

How? Here’s the recipe:


  • 1 big red/ orange carrot
  • One pear
  • 1 or 2 oranges (one of the most hydrating fruit)
  • 1 tsp honey
  • Mint leaves

Blend all the ingredients in a blender. Add honey and garnish with mint leaves.


Nutrition value:

The carrots in this beautiful coloured juice provide me with my daily dose of Vitamin A. Pear and oranges give me Vitamin C, Vitamin B and minerals.

This juice also keeps the cholesterol level in check. So, my Mom and Dad also have it with me.

4. Vegetable Juice

I throw tantrums to eat vegetables. Hey, after all, I am just a kid. But my Mom invented this cool way to help me get all the nourishment of veggies along with a brilliant taste. This juice has become one of my favourites, especially when I am studying.

You can try my Mom’s recipe!


  • Spinach or kale leaves, wash it thoroughly to remove dirt
  • 1 cup strawberries (because it has a lot of water)
  • 1 tsp ginger, crushed
  • ½ tbsp lemon juice
  • 1.5 tsp honey
  • Mint leaves

Juice the greens and the strawberry together to improve the taste. Add ginger to make it tangy and blend again. Add honey and serve it with mint leaves.


Nutrition value

Greens make me focus on my studies and increase my concentration. They are also high in fibre. (Still, I can never eat them! 1F609 - How To Use Hydrating Foods for Kids' Hydration in Summers)

5. Milk

Uh! I can’t have my milk as such.

That’s why my Mom makes this perfect blend of really delicious smoothie that keeps me full, cool, and well hydrated for hours. I drink this in my breakfast.


Here is the recipe I found in my mom’s book:


  • ½ cup of Greek yoghurt (strained yoghurt)
  • 1 tbsp peanut butter
  • 1 frozen banana
  • Kale or spinach leaves
  • 1 cup milk

Simply blend all the ingredients in a blender until pureed and serve. Add some milk if you feel it’s too thick.

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Few More Ways to Keep Kids Hydrated in Summers

Last but not least, if you think I will lose my interest in hydrating myself this summer, then check out my Mom’s fun ideas to keep me on track:

1. Fancy sipper bottles

I have many sipper bottles marked with the timings. This way I am always in control of when to drink and how much to drink. My favourite is my Avenger bottle!

2. Flavoured water


My Mom flavours my water with frozen berries, pomegranate, lemon and cucumbers whenever I go out to play. So along with hydration, these juicy fruits keep my nutrient levels in check.

3. Eating water

I can eat my water too with hydrating foods that have high water content. These are lettuce, cucumbers, watermelon, strawberries, grapes, apricots, zucchini, radish, tomato, bell peppers etc.


I love how Mom includes these colours in my everyday meal.

4. Frozen Fruit ice-cubes


Frozen fruit ice cubes are my bonus in the above-mentioned drinks combining variety with taste.

Here’s how to make frozen fruit ice cubes!

5. Carbonated water

carbonated water-with-lemon-berries

Whenever I crave for soda drinks like Pepsi, Cola, etc., my mother mixes carbonated water and frozen berries in such a way that I never feel the difference.

Winding up with Hydrating Foods

kids-stretching-hands-and facing-sun

So, what do you say now Sun?

With my Mommy’s secret hydrating foods recipes and my favourite sipper bottles, I am totally prepared for you this time. I am well hydrated, I am well nourished, and I can beat you.

Boom Boom Pow!!!!!!!!!!!!!!!

Friends, just ask your Mommies to buy you these fancy sipper bottles and help you enjoy summers with these hydrating foods recipes.

Worried about your kids hydration this summer? Put an end to your worries with these hydrating foods recipes and tips to keep kids hydrated in summers and prevent dehydration. #MomandMe #kidshealth #childcare

So, how do you keep your kids hydrated in summers? Share with me in the comments.

Note down these hydrating food recipes and share with your Mommy friends too!

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Dr Vinita Vashist

Hi, I am Dr Vinita, a homoeopathic medical professional and a post-graduate in Dietetics and Nutrition. Intrigued by the role of diet in one’s health, I share my ideas and knowledge on this blog to help parents understand the important nutrients required for their child’s health, which they cannot substitute later in life. It will help you and I understand the basic problem of today’s generation regarding nutrition and how can you inculcate healthy eating habits in your child.


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