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HEALTHY SUMMER HYDRATION Kids Love These Homemade Drinks
by Judith Fertig A
t day camp or the pool, on the playing fi eld or in the backyard, kids can get really thirsty,
especially as temperatures climb. Although fi ltered water is always a good choice, sugary, carbonated, artifi cially colored and fl avored beverages can be tempting. Having homemade options ready can entice kids to stay hydrated in a healthy way.
Clued-in Professionals “As a sports nutritionist and mother of active kids, I know there’s a lot of misinformation out there, and I get all kinds of questions from parents about what drinks are best for kids,” says Jackie Berning, Ph.D., a registered dietitian, sports nutrition consultant and professor of health science at the University of Colorado, in Colorado Springs. “Parents need to know that all beverages are not created equal when it comes to hydrating them. T e best [healthful] beverages taste good when your child is active, so encourage their drinking more of them,” she says. According to the National Alliance for Youth Sports, the recommended beverage
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contents for active kids during sports and other activities should contain at least 100 milligrams (mg) of sodium and at least 28 mg of potassium per eight ounces. It should be noncarbonated. We asked two moms keen on
nutrition how they include these elements in drinks that kids will like.
Mom Picks Michele Olivier, the mother of daughters Elliette and Parker, views herself as both a lover of food and a control freak. T e Denver, Colorado, recipe blogger started off making food for her baby and toddler. As her kids grew and their nutritional needs changed, she created new recipes, including healthy sports drinks that both balance electrolytes and hydrate. While Elliette loves water and has no
trouble staying hydrated, Parker loves juice, so Mom had to “make something that looks like juice, but is healthy,” says Olivier. Four main ingredients are a little frozen fruit leſt over from breakfast smoothies, a bit of honey for sweetening, a dash of
Himalayan sea salt and water, or herbal tea or coconut water. She might also add fresh mint, ginger or other natural fl avorings (
BabyFoode.com). Heather Dessinger, a mom of
three and blogger of recipes and natural mothering tips from Santa Fe, Tennessee, makes a drink based on coconut water with lime juice, raw honey and sea salt for older kids that play soccer or other warm- weather sports. Dessinger describes herself as a researcher and healthy living DIY fan (
Mommypotamus.com). With homemade drinks, we know
exactly what is—and what isn’t—in them. T ey can be made in batches and kept in the refrigerator. Dessinger relates, “I’ve found that when I make a batch with honey, which is naturally antimicrobial, and store it in the coldest part of the fridge, my homemade sports drink lasts for at least a week.”
Judith Fertig writes cookbooks plus foodie fi ction from Overland Park, KS (
JudithFertig.com).
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