As summer time for kids typically means long hours spent outside and days of sun-soaked activities, parents should turn to water and water-based beverages to keep their kids hydrated, a nutritionist recommends.

During the hot and humid summer months, it’s important to keep an eye out for signs of dehydration, nutritionist Lianne Phillipson-Webb told CTV’s Canada AM Wednesday.

According to the Mayo Clinic, kids are especially vulnerable to dehydration because of their relatively small body weight and high turnover of water and electrolytes. They’re also more likely to experience diarrhea, which exacerbates dehydration.

Dehydration in kids can cause increased sleepiness, dizziness, constipation, headaches and decreased urine output. In severe cases, dehydration in kids can cause sunken eyes, shriveled and dry skin, low blood pressure, rapid breathing, delirium and unconsciousness.

Phillipson-Webb said parents should look for decreased urine output in their children as a warning sign of dehydration. For babies and infants, parents should look for sunken or concave fontanels – the soft spots on the top of a baby’s head.

She recommends keeping kids away from juice and other fluids that use concentrated sweeteners, and turn to water instead.

“Even if they’re not too keen on the water in the beginning, don’t be tempted to give them juice because they’re actually dehydrating,” she said.

She added that flavour packets that can be added to water should also be avoided because they contain artificial sweeteners like aspartame.

And for those kids who still crave juice, try weaning them off of it by diluting it with water, she said. That way, “it feels like they’re having something, but it’s not dehydrating for them,” Phillipson-Webb said. “It has to have a water-base for them, whatever it is.”

She suggests the following tips for parents struggling to keep their kids hydrated:

  • Dilute juice with water using a ratio of at least 50:50
  • Make juice ice cubes and put them in your child’s water bottle
  • Fill a pitcher of water and toss in some fruit like berries and lemon slices
  • Brew your favourite herbal tea, cool it and use it to add flavour to water

She said another option for kids is coconut water -- the popular coconut and water-based beverage commonly consumed in the tropics. Phillipson-Webb said the drink contains many nutrients, including potassium, and is commonly consumed by athletes.

“If you’re going out for a run or you’re a cyclist in the summertime with the humidity, it’s a great one,” she said.