Summer Nutrition

Drink Up!

No matter if it is hot or cold, the body needs fluids to help maintain its normal temperature. In hot weather, as the body tries to cool itself, we begin to sweat, and lose water. It is critical especially in young children to make sure they are consuming enough fluids.

Don’t wait for your kids to tell you they need a drink. Instead, offer them fluids frequently when they are playing outside. And always keep fluids with you especially when you are on the go. Fun, colorful bottles or silly straws may entice them to drink more.

Try keeping a few chilled water bottles nearby for convenient rehydration.

Enhance the flavor of the water by adding fresh fruit and mixing or muddling it with the water. It's a fun way to get kids involved and wanting to drink more. We suggest the following fruit combos:

  • Lemon, Lime & Orange
  • Raspberry & Lime
  • Pineapple & Mint

Summer Appetite Advice

While all children have variations in their growth and appetites, the hot summer sun can disrupt an already finicky eater even more.

Allow your kids plenty of time to “cool down” before eating. Thirty minutes prior to meals, encourage them to read a book or play quietly indoors where it is cool. Also, make sure you have plenty of enticing “cool” foods on hand such as fresh fruit, vegetable sticks with ranch dip, sandwiches, yogurt, smoothies, and frozen juice pops.

Two orange smoothies in glasses with straws beside an orange napkin.

Summer Vitamins

Nutrients lost in sweat include sodium, potassium, and small amounts of magnesium.

Eating regular meals and snacks is the key to replacing these nutrients. Whole grains, nuts, beans, and green vegetables provide magnesium, while fruits, vegetables, milk and yogurt are rich sources of potassium.

This Mamey Shake is high in potassium, vitamins A and C, and dietary fiber. While fresh mamey is not widely available in the United States, frozen puréed mamey is often sold in Latin American markets.