Staying Hydrated!

It’s HOT, HOT, HOT outside! Despite the hot temperatures these past weeks, we still need to get out of the house and go about our daily activities. It’s important that while we are busy doing things in the beautiful sunshine and heat, we must remember to always stay hydrated. Becoming dehydrated in these hot temperatures can be very common.

The amount of fluids the average person needs varies by age and gender, but to be safe we should consider drinking 9 to 12 cups a day. It’s important that we recognize that this amount may need to be increased when we are exposed to warmer temperatures or when participating in physical activity. To prevent excessive sugar and calories in our diet, it’s always best to get our daily fluid intake from WATER!

To make your beverages more exciting this summer, here are some healthy creative ways to stay hydrated:

    • Flavored ice cubes: Add 100% juice to ice cube trays. This will be a colourful flavorful addition to your water!
    • Frozen berries and fruit: Freeze your favourite berries or fruit and enjoy them that way. They can also be added to your water.
    • Refreshing snacks: Snack on foods that will hydrate your body rather than dehydrate; foods like cucumbers, carrots, celery, watermelon and apples are great snacks for hot temperatures.
    • Cool treats: Homemade frozen treats using fruit and 100% fruit juice are a great way to cool down and help hydrate your body on a hot day. 

Rainbow Fruit Popsicles……Your children will love the recipe below!


Puree ~ 1cup of your favourite chopped fruit in a blender and pour a small amount into popsicle molds. Freeze each layer and then repeat with another type of fruit. Continue pureeing fruit and freezing layers until molds are full. Don’t forget to add your popsicle stick!

Suggested Fruit Layers:

Kiwi · Strawberries · Mango · Blueberries · Pineapple · Watermelon


Recipe adapted from:

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador





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