Five food-based strategies to boost hydration for kids during heatwaves

During heatwaves, parents often hear the refrain Have another drink. This article explains that children’s hydration can come from more than just water—moisture in food contributes a substantial portion of daily intake. It highlights five edible strategies to supplement fluids: water-rich fruits, homemade ice lollies, cucumber and other moist vegetables, yoghurt and dairy drinks, and a hydrating, plate-style meal. It also emphasizes that foods should supplement rather than replace drinks, and it offers practical reminders about recognizing dehydration, which may require looking at multiple signs together.

• Food can meaningfully contribute to total daily water intake in children.
• Fruits and vegetables with high water content, such as watermelon and cucumber, support hydration.
• Homemade ice lollies and dairy foods can provide controlled, lower-sugar hydration options.
• Keep offering drinks while using plate-based water-rich foods to boost intake.

Overview and context

The article addresses hydration during hot weather, noting that heat increases water loss mainly through sweating and that a child’s fluid intake can come from foods in addition to drinks. It cites data from Australian dietary studies showing that moisture in food accounts for about 29% of total water intake among children and adolescents, and that higher fruit and vegetable consumption is associated with better hydration. The piece advocates using moisture-rich foods to supplement regular drinks and offers five concrete options to integrate into daily routines during heatwaves.

1. Water-rich fruits and fruits-vegetables

Many fruits and vegetables have around 90% water content. The article cites a study in four-to-ten-year-old children indicating that solid fruits and vegetables provided roughly 12% of total water intake, with higher fruit and vegetable consumption linked to better hydration. Suggestions include watermelon, strawberries, oranges, peaches and melon as convenient, hydrating snacks during hot weather.

2. Homemade ice lollies

Changing how fluids are served can help break the cycle of insisting on drinks alone. Reusable ice-lolly molds can be filled with milk, yoghurt, blended fruit or diluted fruit juice. Lollies still contribute to total water intake through foods and fluids, and making them at home provides control over ingredients, enabling lower-sugar versions while engaging children in choosing flavors.

3. Cucumber, tomatoes and peppers

Vegetables are also valuable sources of water, with cucumber noted for its high water content. Research in children shows greater fruit and vegetable consumption links to higher water intake and better hydration. Serving ideas include cucumber, tomatoes or pepper sticks with dips, lunchboxes, or snack plates for hot days when a full hot meal is less appealing.

4. Yoghurt, milk and dairy foods

Beyond fruits and veggies, dairy products contribute to overall fluid intake and nutrients. Observational British studies have linked yoghurt consumption with higher intakes of calcium and other nutrients, illustrating yoghurt’s fit within a balanced, nutrient-rich diet. Yoghurt can be enjoyed cold with fruit, blended into smoothies, or frozen into a lolly; milk also supports fluid balance and has been compared favorably with other drinks in terms hydration.

5. Build a hydrating ‘picky tea’

The article suggests combining several moisture-containing foods into snack-style meals to boost hydration. A plate featuring melon or berries, cucumber and pepper sticks, yoghurt, cheese, hummus, and bread or crackers can meaningfully contribute to total water intake. The piece also notes flexibility about dinner during extreme heat, sharing a personal anecdote about choosing cereal with milk on hot evenings.

Practical takeaway: keep the drinks coming

While moisture-rich foods can substantially contribute to total water intake, most studies indicate that how much people drink still accounts for much of the variation in hydration. The recommendations thus emphasize offering drinks regularly while using food-based options as complementary sources of fluid and nutrients. The article also highlights dehydration as a multi-symptom concern, suggesting a holistic assessment of appearance, behavior, and fluid intake rather than relying on a single sign.

Conclusion

Hydration in children benefits from a dual approach: keep offering drinks and use a variety of water-rich foods to supplement daily fluid intake. This strategy aligns with practical meal planning during heatwaves and supports overall hydration and nutrition without requiring drastic changes to daily routines.