Keeping Your Child Hydrated in Summer – A Simple Guide for Pakistani Parents
Learn how to keep your child healthy and hydrated during the hot summer months. Easy tips, signs to watch for, and desi drink ideas every Pakistani parent can try.
As the Pakistani summer brings extreme heat and humidity, children are at a high risk of dehydration—especially when they’re running around, playing outside, or attending summer camps and schools. Even when they’re indoors, sweating, loss of fluids, and poor water intake can affect their health, energy, and focus.
Young children often don’t recognize thirst, and by the time they ask for water, they may already be dehydrated. This makes it important for parents to stay proactive about hydration—offering fluids throughout the day in ways that children enjoy.
Why Hydration Is So Important
Water plays a crucial role in:
- Regulating body temperature
- Supporting digestion and nutrient absorption
- Preventing fatigue and headaches
- Helping with focus and mood
Even mild dehydration can make a child feel tired, cranky, or dizzy—and in extreme cases, it can lead to heatstroke, especially during power outages or outdoor activity.
Signs of Dehydration in Children
Watch for these symptoms:
- Dry lips and mouth
- Dark yellow urine or less frequent urination
- Headaches
- Unusual tiredness or irritability
- Dizziness or nausea
If these symptoms appear, offer fluids immediately and let your child rest in a cool, shaded place.
How Much Water Does Your Child Need?
On average:
- Children aged 4–8: about 5–6 glasses a day
- Children aged 9–13: about 7–8 glasses a day
- In very hot weather or after physical activity: more may be needed
If your child sweats a lot or plays outside, increase fluid intake accordingly.
7 Easy Tips to Keep Kids Hydrated
1. Offer Small Amounts Frequently
Instead of waiting for your child to ask for water, offer it every hour, especially after playtime or meals.
2. Make Water More Appealing
Add slices of lemon, orange, mint, or cucumber to make water taste fresh and fun. You can even give it a name like “nimbu party water.”
3. Use Colourful Bottles or Cups
Let your child pick a fun bottle or glass that’s just for them—it encourages them to drink more.
4. Offer Local, Healthy Drinks
Many desi options are hydrating and full of nutrients. Try:
- Sattu drink (made with roasted gram flour, water, and a little salt or jaggery)
- Mint lassi – cooling and gut-friendly
- Nimbu pani – with salt and sugar for electrolyte balance
- Coconut water (if available)
- Thandai or Rooh Afza – in moderation
Avoid fizzy drinks and packaged juices—they contain too much sugar and can worsen dehydration.
5. Add Fruits with High Water Content
Include fruits like:
- Watermelon (tarbooz)
- Cucumber (kheera)
- Oranges and mosambi
- Grapes
- Mango slices (in moderation)
You can serve them as fruit chaat or keep cut fruits ready in the fridge for a cool snack.
6. Keep Fluids Around During Activities
Whether it’s schoolwork, screen time, or play, keep a water bottle within arm’s reach. Kids often drink more when it’s nearby.
7. Set a Routine
Train your child to drink water:
- Right after waking up
- Before and after meals
- After playtime
- Before bed (in a small amount)
Creating a rhythm helps kids remember on their own.
Final Words
Keeping your child hydrated is one of the simplest yet most important things you can do in summer. Dehydration can creep up quietly, so it’s better to stay ahead with regular, gentle reminders and tasty drink options.
If your child resists plain water, don’t worry—healthy alternatives and fresh fruit can fill the gap. And remember, children with special needs or sensory sensitivities may need extra support and creativity to stay hydrated.
At Gateway, our summer school programs and classrooms are designed to keep children cool and hydrated, with regular water breaks and kid-friendly drinks. If you’re ever unsure, our staff and therapists are here to help.
Gateway International School: Where every child’s day is a story worth sharing.