Article by: Kristin Feiler RDN – Culinary Medicine Dietitian
Recipes by: Chris Otten – Chef Educator
Summer is a season filled with outdoor play, sports, vacations, and family adventures. While children are busy enjoying the sunshine, they can also lose more fluids through sweat and may not always recognize when they need a drink. Staying hydrated helps support normal body temperature regulation, energy levels, concentration, digestion, and overall health. ¹
The good news? Hydration doesn’t only come from a water bottle.
Many fruits and vegetables contain significant amounts of water and can help children meet their fluid needs while also providing important vitamins, minerals, fiber, and antioxidants. Hydrating foods can be especially helpful during hot weather, after physical activity, or when children are recovering from illnesses that make it harder to eat or drink normally. ¹, ²
These three kid-friendly recipes are a fun way to help families stay cool while nourishing growing bodies.
Mighty Mango Smoothie
This colorful smoothie combines hydrating fruits and vegetables with protein and electrolytes for a refreshing summer snack.
Ingredients
- 1 cup coconut water
- 1 cup frozen strawberries
- 1/2 cup frozen mango
- Handful of spinach
- ½ ripe banana
- ¼ cup plain Greek yogurt
Directions
- Add coconut water, strawberries, mango, spinach, and banana to a blender.
- Pulse briefly to break down ingredients.
- Add Greek yogurt and blend until smooth.
- Pour into glasses and enjoy.
Nutrition spotlight
Strawberries are approximately 91% water, while spinach contains about 92% water, making these ingredients an excellent source of hydration. The bananas provide potassium and Greek yogurt contributes protein and calcium.
Easy swaps
- Use peaches or pineapples instead of mango.
- Substitute kale for spinach.
- Use a dairy-free yogurt alternative if needed.
Watermelon Strawberry Popsicles
These naturally sweet popsicles are packed with hydration and make a refreshing treat on hot summer days.
Ingredients
- 2 cups seedless watermelon, cubed
- 1 cups strawberries, hulled
- Juice of ½ lime
Directions
- Add watermelon, strawberries, and lime juice to a blender.
- Blend until smooth.
- Pour into popsicle molds.
- Freeze until solid.
Nutrition spotlight
Cold, fruity popsicles can be a soothing option for children experiencing sore throats or reduced appetites during illness and may help increase fluid intake when drinking is challenging. ² Watermelon is approximately 92% water, and strawberries are approximately 91% water, making this a refreshing way to enjoy water-rich fruit during the summer. ⁴
Easy swaps
- Use blueberries or raspberries instead of strawberries.
- Add cucumber for extra hydration.
- Substitute lemon juice for lime juice.
Peachy Keen Nice Cream
This frozen fruit dessert transforms simple ingredients into a creamy treat that tastes like ice cream while providing important nutrients.
Ingredients
- 3 cups frozen peach slices
- 1 ripe frozen banana
- ½ cup plain Greek yogurt
Directions
- Blend frozen peaches and bananas until finely chopped.
- Add Greek yogurt and continue blending until smooth and creamy.
- Transfer to a freezer-safe container.
- Freeze for at least 2 hours or overnight.
- Allow to soften for 10–15 minutes before serving.
Nutrition spotlight
Peaches contain water, vitamin C, and other beneficial plant compounds, while Greek yogurt adds protein and calcium to help create a balanced snack. ⁴ Also, cool, smooth foods may be easier to tolerate when children have sore throats, mouth discomfort, or reduced appetites. ²
Easy swaps
- Use frozen mango, strawberries, or mixed berries.
- Try vanilla Greek yogurt for additional sweetness.
- Use a dairy-free yogurt alternative if needed.
Why hydration matters
Children may be at greater risk for dehydration during hot weather because they are often active outdoors and may not recognize or communicate thirst as readily as adults. ¹ Signs of dehydration may include dry mouth, fatigue, headache, dizziness, dark urine, or decreased urination. ²
Offering fluids regularly throughout the day and including water-rich foods in meals and snacks can help support hydration during the summer months. ¹
Kids in the kitchen: Building confidence through cooking
Summer is the perfect time to invite children into the kitchen. Involving children in age-appropriate food preparation activities can help build confidence, develop kitchen skills, and encourage interest in healthy foods. ³
Here are some appropriate ways children can help with these recipes:
Ages 2–4
- Wash fruits and vegetables
- Add pre-measured ingredients to a blender
- Stir ingredients together
- Help choose popsicle molds or serving dishes
Ages 5–8
- Measure ingredients
- Peel bananas
- Squeeze citrus fruits
- Pour smoothie mixtures into cups or molds
Ages 9+
- Read and follow recipes
- Measure ingredients independently
- Use kitchen tools with supervision
- Assist with recipe preparation and cleanup
Adult supervision is always recommended when using blenders, knives, or other kitchen equipment.
Hydration tips for summer
Keep these simple strategies in mind during the warmer months:
- Offer fluids regularly instead of waiting for children to say they are thirsty.
- Bring water bottles during outdoor activities and sports.
- Include water-rich fruits and vegetables at meals and snacks.
- Serve smoothies, fruit popsicles, and yogurt-based treats as refreshing options.
- Encourage children to take water breaks during active play.
- Increase fluids during illness, especially when children have fever, vomiting, diarrhea, or reduced appetite. ²
Some hydrating foods to enjoy this summer include:
- Watermelon
- Strawberries
- Peaches
- Oranges
- Cucumbers
- Tomatoes
- Lettuce
- Yogurt
- Smoothies
The take-home message
Hydration doesn’t only come from drinking water. Fruits, vegetables, yogurt, smoothies, popsicles, and frozen fruit desserts can all help children stay hydrated while providing important nutrients that support growth, development, and overall health.
This summer, try a new way to drink it, freeze it, or scoop it, and discover how fun hydration can be for the whole family.
References
- American Academy of Pediatrics. HealthyChildren.org. Healthy Drinks for Children. Available at: https://www.healthychildren.org
- American Academy of Pediatrics. HealthyChildren.org. Dehydration in Children. Available at: https://www.healthychildren.org
- Academy of Nutrition and Dietetics. Kids in the Kitchen. Available at: https://www.eatright.org
- U.S. Department of Agriculture. FoodData Central. Available at: https://fdc.nal.usda.gov
