Hot Summer: How to Avoid Dehydration During Heatwaves

Global warming is already not just a scientific topic. In winter we can barely find some snow and summer time is getting hotter and hotter every year. The only way to survive is to go for a vacation to the seaside or to the mountains. But even there we should follow a few simple advice to avoid overheating.

Overheating and dehydration are the most common problems during the hot season. And this is especially dangerous for elderly people and kids.

To keep our body hydrated we should just keep the appropriate intake of liquid during the day. This can include all kinds of non-alcoholic beverages, juices, smoothie etc. But of course the best and the easiest solution is a clean plain water.

It is commonly known that recommended intake of liquid for adult is at least 1,5-2 L per day. Please note that men in average need approx 0,5 L more than women.

But what about kids and toddlers? Do they have the same standard?


Below is a table with overview of recommended water intake for kids and toddlers. This are approximate values which include  liquid intake from drinks AND food consumption.

Age ml per 1 kg per day total ml per day
Newborn 100-150 500-700
3 months 140-150 750-850
6 months 130-155 950-1100
1 year 120-135 1150-1300
2 years 115-125 1350-1500
4 years 100-110 1600-1800
6 years 90-100 1800-2000
10 years 70-85 2000-2500
14 years 50-60 2200-2700
18 years 40-50 2200-2700

If you are actively breastfeeding, then usually there is no need to give your baby any additional liquids till the age of 6 months. But when the weather is hot and your baby drinks with pleasure don’t hesitate to offer a few sips several times per day.

How we can recognize dehydration on our children? Signs are quite obvious and logical:

  • Increased thirst
  • Dry, sticky mouth
  • Headache
  • Irregular breathing
  • Disorientation
  • Rapid pulse
  • Sleepiness or tiredness
  • Children may be less active than usual
  • Babies may have less tears when crying
  • Constipation
  • Dark yellow or brown urine

If you will notice some of above mentioned signs immediately take an action to increase fluid intake.  If your child’s state will not improve or will get worse call your doctor or visit a hospital. There are special medicament for oral rehydration which can be used at home.

There can also be another issue: some kids don’t feel thirsty or they just don’t like to drink and it is difficult to persuade them. Here are some advice how to keep drinking regime under control:

  • Put an alarm reminder on mobile for every 2 hours and offer a glass of water;
  • Place a decanter or a bottle with daily norm of water on a kitchen table, so every time your child will see how much is left;
  • Buy a nice cups or bottles so your kid will enjoy drinking;
  • Let the kid pour it himself into a cup – selfmade is always tastier;
  • Play a game – organize a tea drinking ceremony with all dolls and toys (with water instead of tea of course)
  • Tell stories or fairy tales about the water and its’ importance for all alive on the Earth;
  • Bring your child a flower and suggest to take care of it (he/she will see how lack of water affect a plant)
  • Show a good example! Don’t forget about hydrating yourself!

Enjoy your summer and stay hydrated!

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