As the temperatures rise in Southern California, staying hydrated becomes more than just a health goal—it’s a necessity. Summer is full of outdoor adventures, pool time, and sports, but all that fun in the sun increases your family’s risk of dehydration. Water plays a vital role in regulating body temperature, supporting digestion, and fueling energy levels, especially for active kids and adults. The challenge? Getting everyone to drink enough of it.
Luckily, staying hydrated doesn’t have to be boring. With a little creativity, you can turn hydration into a fun, refreshing, and family-friendly habit that sticks all summer long. Here are some simple and effective ways to make hydration a priority in your home.
Start with fruity infused waters. Plain water can feel a bit dull for kids and even some adults, so liven it up by adding slices of fruits and herbs. Lemons, oranges, strawberries, cucumbers, mint, and even watermelon can add a burst of flavor without any added sugar. Let your kids create their own combinations and name them—it turns hydration into a playful activity they’ll look forward to.
Hydration tracking games are another great tool. Use a printable chart, stickers, or a simple checklist to help your children keep track of their water intake. Set small daily goals and celebrate when they’re met. You can even turn it into a family competition—who can meet their water goal the most days in a row? Just be sure the focus stays on fun and feeling good, not pressure.
Keep water visible and accessible. Make sure everyone has a designated reusable water bottle and encourage them to carry it throughout the day. Refill stations at home and on the go help build the habit. For younger children, try fun bottles with characters, straws, or flip lids to make sipping more appealing.
Incorporate water-rich snacks into your daily routine. Foods like watermelon, cucumber, oranges, strawberries, celery, and popsicles made with 100% juice are packed with fluid and offer a cooling treat. Add them to lunches, serve them as midday snacks, or enjoy them after outdoor play.
Set hydration reminders during high-activity times. If your child is in summer camp, playing sports, or spending extended time outdoors, build in regular water breaks. Teach them to take a few sips every 15–20 minutes, especially if they’re sweating or in direct sun. Adults should do the same—thirst is often a late sign of dehydration.
Finally, model the behavior. Kids follow what they see. When they notice you reaching for water regularly, choosing hydrating snacks, and making hydration a priority, they’re more likely to do the same. Talk about how good it makes you feel and why it matters.
At YMCA Whittier, we’re here to support healthy families all year long. Hydration doesn’t have to be a chore—turn it into a daily habit that feels just as fun as your favorite summer activities. Sip smart, stay cool, and keep your whole family feeling their best through every sun-soaked adventure.Set featured image
