How to help kids beat the heat on the field

Soccer season is rapidly approaching for my family.  We live in Southern California and it can get pretty hot sometimes for the kids’ games.  Keeping kids hydrated and safe during a game is a huge priority for me as a Mom and also as a coach.  But we all know that getting kids to drink enough water can be challenging sometimes to say the least.  If your kids are anything like mine, they love to snack! So I have put together a list of the best snacks for kids that help hydrate them:

Fruits and Veggies

Fruits and veggies contain 70-95 percent water.  Good ones to try are watermelon, strawberries, and cucumbers.  My kids LOVE frozen grapes.  Not only will this help hydrate but the coldness of the frozen grapes will help them feel cooler.

Yogurt

Whether plain or fruity, it is 80 percent water!  Try freezing one of the yogurt tubes and throwing them into your cooler.  That way the yogurt will stay well in the heat.

Popsicles/Frozen Fruit Bars

Make your own with pureed watermelon and white grape juice, then freeze.  Now these may not be the best idea to take with you to a game, but they could be great on the way or once you return for a nice, after game treat.

Signs of Dehydration:

Early signs of dehydration in children are fatigue and irritability.  If your child seems to be much less energetic or is crabby, it’s time to get him out of the heat for a water break.  Other symptoms may be sunken eyes, dry mucous membranes, decrease in urination, headaches, nausea and clammy skin.