A Parent’s Guide to Summer Hydration
Written by Gillian Hayes, Dietetic Student
Summer is finally here! While we are all excited for sunny days at the park and outdoor games, the rising temperature means we need to pay extra attention to how we are staying hydrated.
Why is Water Important?
About 60% of our body is made up of water (1). Water plays a massive role in everyday life by helping with (2):
Transporting vital nutrients in the blood
Removing waste through urine
Regulating body temperature through sweat
Acting as a lubricant for our joints
Water is also linked to immediate benefits in our daily life. For example, research shows that staying hydrated improves a child’s alertness and concentration (2).
What is Hydration?
Hydration is simply the balance between the water our bodies take in and the fluids we naturally lose throughout the day (3). This balance is influenced by outside temperature, humidity levels, and how much physical activity we are doing (2).
Dehydration happens when fluid loss exceeds the amount of water taken in (3). This can happen quickly when kids run around in the heat and forget to stop for water breaks.
Why Can’t We Just Wait for Kids to Say They are Thirsty?
We cannot always rely on kids telling us when they need a drink. Children have a harder time recognizing dehydration signals than adults and their thirst mechanisms are naturally less efficient (2,3).
Keep an eye out for hydration cues at home (2):
Thirst & Dry Mouth: a late sign that fluid is low in the body.
Urine Colour: a simple visual cue! Lighter, pale yellow urine indicates great hydration, while darker yellow means it's time to drink up.
Sweat Level: Sweating a lot lowers fluid in the body. Because kids are especially sensitive to overheating during summertime, heavy sweating is a great reminder to hand them a glass of water.
How Much Fluid Do Kids Need?
Every child is unique so there is no single “right” number of cups per day.
A child’s exact needs shift constantly depending on how hot it is outside, how much they sweat, and how active they are (3). As children grow, their water requirements naturally increase due to growth spurts, metabolic and hormonal changes, and increasing exercise levels (3).
Instead of stressing over counting litres, it is more effective to simply monitor natural hydration signs (urine, thirst, sweat level) (3).
Fortunately, both beverages and food contain water (2). Dietitians recommend consuming (2):
70-80% of fluids through beverages, with plain water being the best choice.
20-30% from foods high in water like soups, fruits, or vegetables.
What Fluids are the Best Choice?
Plain water is the best choice for hydration for all ages (4). Milk can also be an excellent option during childhood because it provides fluid along with calcium needed for strong bones (2,6).
How About Sports Drinks?
Sports drinks are increasing in popularity among children (3). They are flavoured beverages that contain a specific mix of water, sugar, and minerals called electrolytes (5).
Here is why those ingredients are added:
Sugar: added to provide quick energy during physical activity (6). Canada’s Food Guide recommends prioritizing plain water for daily hydration to support children’s developing teeth (7).
Electrolytes: Minerals like sodium and potassium help maintain fluid balance and prevent muscle cramping (6).
Dietitian Recommendations:
Can be enjoyed as an occasional treat, but water is the most effective beverage for children during routine physical activity and daily life (4). Sports drinks are generally only indicated if activities last longer than an hour, or take place under very hot and humid conditions (4,6).
For daily routines, children don’t typically need the extra electrolyte or sugar boost (6). If your child is participating in prolonged intensive activity, regular (sugar-containing) drinks are recommended over sugar-free versions to provide the extra energy during exercise (6).
Are Energy Drinks Safe?
Energy drinks are beverages that claim to boost energy or improve concentrations (5). Research suggests that the number of children and teens consuming energy drinks is growing (3).
Common ingredients include:
Caffeine: typically 50-200 mg per can (5). While energy drinks sometimes contain less caffeine than a cup of coffee, it is very easy for children and teens to consume them in much higher volumes (8). Currently, health guidelines state there is no scientifically supported safe amount of caffeine for children and teens (4).
Sugar: typically high in sugar. Higher sugar drinks can impact overall dental health overtime (7,8).
Additives: herbs (ginseng, ginkgo biloba) and amino acids (taurine) are often added claiming improved performance (8). Scientific evidence does not currently support these benefits (8).
Dietitian Recommendations:
Energy drinks should not be consumed by children. While sports drinks and sodas can be enjoyed as an occasional treat, energy drinks are handled differently because developing bodies are much more sensitive to caffeine (5). Children are at a higher risk for side effects like headaches, anxiety, and sleeping difficulties (5).
An additional consideration for parents of teens: Keep an open dialogue at home. Research suggests that a growing number of teens mix energy drinks with alcohol (5). This combination can mask signs of impairment and cause dangerous physical side effects (5).
Navigating Marketing in the Grocery Store
Bright packaging and strong marketing are very common for sports drinks and energy drinks (3, 7). Research shows that frequent marketing heavily increases a child’s positive attitude towards these drinks, making them a popular request in the grocery aisle (3).
To help families navigate these options, Canada has introduced new labeling rules for supplemented foods (9):
Extended Nutrition Facts Table: products must now display a clearer table listing specific amounts of caffeine, vitamins, or electrolytes. This allows you to see exactly what is added and how much is inside.
High-Visibility Front Label: the front of these packages will contain a high-visibility warning label featuring an exclamation mark (!) to signal supplemented products that can be at risk to certain populations, including those under the age of 14. This is a quick, visual tool to use while shopping to differentiate between everyday refreshment choices and drinks meant for adults only.
The Power of Adult Modeling
A child's fluid consumption is heavily shaped by their family environment and peer dynamics (3). For teenagers, drinking certain trendy beverages is often viewed less as a biological need and more as a socially conditioned behavior to fit in (3).
Studies show a powerful positive association between a parent's habits and a child's beverage choices (3). When parents model healthy hydration by choosing water and milk while keeping energy and sports drinks out of the house, children naturally mirror those habits (5).
By setting a positive example, we can help our kids build healthy hydration routines that last a lifetime.
References:
Academy of Nutrition and Dietetics. (2026). Hydration. Nutrition Care Manual (NCM). https://www.nutritioncaremanual.org/
British Dietetic Association. (2023). Fluids (water and drinks) and hydration. BDA Food Fact Sheets. https://www.bda.uk.com/resource/fluid-water-drinks.html
Zborowski, M., & Skotnicka, M. (2025). The role of hydration in children and adolescents—A theoretical framework for reviewing recommendations, models, and empirical studies. Nutrients, 17(17), 2841. https://doi.org/10.3390/nu17172841
Dietitians of Canada. (2026). Pediatrics - Routine physical activity: What are the water/fluid requirements for children and youth during routine physical activity?. Practice-based Evidence in Nutrition (PEN). https://www.pennutrition.com/
Canadian Paediatric Society. (2022). Energy drinks and sports drinks. Caring for Kids. https://caringforkids.cps.ca/handouts/healthy-living/energy-drinks-and-sports-drinks
Alberta Health Services. (2023). Sports nutrition for youth: A handbook for coaches. https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-sports-nutrition-for-youth.pdf
Health Canada. (2025). Sugary drinks. Government of Canada. https://www.canada.ca/en/health-canada/services/food-guide/explore/healthy-eating-recommendations/make-water-drink-choice/sugary-drinks.html
Dietitians of Canada. (2024). Facts on energy drinks. Unlock Food. https://www.unlockfood.ca/en/Articles/Caffeine/Facts-on-Energy-Drinks.aspx
Heart and Stroke Foundation of Canada. (2023). Food for thought: Are supplemented foods healthy?. https://www.heartandstroke.ca/articles/food-for-thought-are-supplemented-foods-healthy