Drink Water--All Day Long

Summer plus kids equals lots of fun in the sun. But before you dash out the door, ask an important question: Just how hot is it?

It may look like a beautiful, sunny day, but if the temperature is soaring, it could be dangerous to play outside. Extreme heat is hard on people’s bodies, even kids’.

It’s best to stay inside during the hottest part of the day, from around 10 in the morning until 3 in the afternoon. Early morning and evening usually are cooler.

Of course, there are days when we can’t avoid being outside. Kids at camp or on sports teams often spend hours playing in the hot sun. If this is part of your summer routine, there’s one especially important health tip to follow: Drink lots of cold water, all day long.

“You always need more water than you think you need,” says Marta Fiorotto, a researcher at the Children’s Nutrition Research Center in Houston.

Active kids should drink lots of fluids, especially when it’s hot, Fiorotto says. Cold water is the best choice, she adds, because the body absorbs it more quickly and because sports drinks contain substances that kids really don’t need. She stresses, however, that for kids who refuse to drink water, sports drinks are better than nothing.

She advises drinking cold water before you head outside, then having at least a cup every 20 minutes or so. Some kids forget to drink, because they are not thirsty. This is a case of your body playing a trick on you, because you can be overheated and dehydrated and not feel thirsty.

In fact, if you forget to drink in extreme heat, your body can get confused and not do its job properly. This can lead to a dangerous condition called heatstroke. The early symptoms of heatstroke are dizziness and nausea. If you ever feel this way on a hot day, tell an adult right away.

Pop quiz: Do you need to drink water when you’re outside swimming? Yes! Even though you’re in the water and feel cool, you’re still exercising in the heat. So bring along a water bottle. (And don’t forget your sunscreen.)

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KidHealth runs the third Monday of every month. Kids and other readers can reach Emily Dwass at emilydwass@yahoo.com.