By Gallatin County WIC


It’s that time of year again in Gallatin County when the temperatures are on the rise and kids are spending more time playing outside.

Did you know proper hydration can play a big role in your child’s health?

It’s important to make sure your children stay hydrated, and water is by far the best option. Water not only hydrates the body but it also helps to control the body’s temperature, lubricate joints, flush waste out of the body, carry nutrients and oxygen to the body’s cells, prevent constipation, and protect organs and tissues.

How can you take steps to make sure your children stay hydrated?

  • Make sure kids drink fluids throughout the day, this includes meal times.
  • Make sure kids drink before and during physical activity
  • During physical activity, make sure your child is drinking frequently. Kids should drink something every 20 minutes during physical activity, especially on those hot summer days, and even if they are not thirsty.

Should I give my child sport drinks or juice?

Avoid sport drinks and juice, because they can contain sugar, artificial sweeteners, and caffeine. Water is always the best option.

What if my kid doesn’t  like water?

Try these tips to add some flavor to water while avoiding any unnecessary additives and calories.

Best options:

  • Water with fruit slices (lemon, lime, or oranges)
  • Water with mint
  • Water with cucumber

Use with caution:

  • Water with flavor enhancers (Mio, Crystal Light)
  • Seltzer water
  • 100% Juice and diluted 100% juice

Try to Avoid

  • Soda
  • Sport drinks
  • Juice drinks that are not 100% juice
  • Drinks that contain caffeine or vitamins and minerals


For more information about kids’ health and nutrition in Gallatin County, see our WIC pages.

For easy & healthy recipes, go here.