in the kitchen

SUMMER-IZE HYDRATION Tasty foods like watermelon can play an important role in keeping kids hydrated.

am thirsty.

This thought has crossed my mind numerous times throughout the pandemic. It typically comes at a perceived inconvenient time when in the middle of a virtual conference, playing with my daughter, or keeping up with house chores. The abandonment of my previous routine has admittedly left some of my own healthful habits struggling to stay afloat.

Summer is upon us in Southwest Florida and the temperatures will continue to climb, increasing risk of dehydration and heat illnesses. With immature cooling systems, kids are more likely than adults to become dehydrated. Busy minds at work and play make it easy to ignore signs of thirst and forget to drink water.

Fortunately, it is easy for caregivers to help our children develop healthy hydration habits.

1. Make a mandatory 15-minute hydration break in the

shade. Children may have varied fluid needs from day to day depending on various factors such as weather, size and activity. A rule of thumb is to offer healthy beverages at each meal and snack time and hydrate before and after physical activity. Remember that hydration is important whether playing sports or just playing in the backyard.

2. Teach your kids how to identify dehydration with the

color of their urine. Urine that has a slight tinge of color shows a healthy level of hydration, like that of lemonade. Yellow or darker urine is a sign your child needs to drink more to restore water balance. Of note, other signs of dehydration include headache, nausea, fatigue and lightheadedness.

3. Involve kids with picking out their own water bottle or offer water in colorful cups

with silly straws. Children may be more likely to engage if they are able to be a part of the decision-making process.

Leigha Messner is a registered dietitian nutritionist who is a clinical dietitian at Lee Health.

FIND A RECIPE FOR WATERMELON

PIZZA ON PAGE 22

The personalization with a special Disney character, sports team or favorite color may encourage increased consumption.

4. Recognize types of fluids.

Many fruits and vegetables are excellent sources of water as well as being a nutritious snack. Watermelon, berries, cucumber, celery and tomatoes are some options that rank highest in water content. Also, infusing water with different fruits and/or herbs is a great way to jazz up the flavor of plain water. Try cucumber and melon, berries and mint, or a citrus blend based on your family’s preferences. Studies have shown that flavored beverages are routinely preferred compared to plain water and children will drink up to 90% more when it is offered to them in this way.

5. Limit beverages high in sugar and caffeine, such as fruit juices and energy and sports drinks.

The American Academy of Pediatrics recommends limiting routine ingestion of these products due to increased risk of obesity, dental erosion and the potential health risk of stimulants. Sports drinks in particular can have a place during prolonged, vigorous physical activity in combination with water; however, they’re rarely necessary with normal play. In addition, a 1-1 ratio of water and fruit juice can potentially be an option for activity periods longer than three hours. Overall, it’s best practice to reserve these options for special occasions. Taking advantage of these simple and effective steps this summer will be sure to keep the fun flowing while feeling more confident that the whole family is practicing hydration safety.

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2017

LEARNING IN MOTION PRIVATE TUTORING SUMMER TUTORING SESSIONS

INDIVIDUALIZED TUTORING PROGRAMS DESIGNED TO:

• Reinforce all subject areas/ all grade levels • Ensure academic readiness for upcoming school year • Prepare for ACT/ SAT exams Cammie McKenzie,

COVID-19 SAFETY PROTOCOLS INCLUDE:

M Ed, MBA • Staggered daily scheduling • Only students allowed in center • Daily sanitizing of desks, computers and materials • Parent commitment to all LIM safety precautions 6360 Presidential Court, Suite 5 B, Fort Myers, FL 33919

With watermelon being about 90% water it is an excellent source of hydration. The best part is that it’s in season during the hot summer months. Not only will it help quench your thirst, it is also considered a healthful snack loaded with vitamins and minerals, particularly vitamin C, beta carotene and lycopene.

Watermelon Pizza • Prep time: 15 minutes • Total Time: 15 minutes • Serving size: 8 “slices”

GETTY IMAGES

INGREDIENTS

» 1 watermelon

Optional toppings of your choice:

» 1 cup seasonal berries (like strawberries, raspberries, cherries, blueberries) » 1 cup yogurt (your choice of milk or milk substitute) » Honey or maple syrup » Dried fruit » Coconut » Basil

DIRECTIONS

1. Cut the watermelon into 1-inch thick rounds. 2. Spread yogurt around the watermelon round. 3. Layer toppings of your choice. Fresh fruit, basil, coconut, etc. 4. Drizzle with honey or maple syrup for a little extra sweetness. 5. Cut into 8 “pizza slices” for serving.