4 Ways how to protect your child from excessive heat in School:

“Hydration Hacks: Food and Drink Tips for Protecting Your Child from Excessive Heat at School”

 4 food-based ways to help keep your child cool and hydrated

• Pack hydrating foods: Include fruits and vegetables in the child’s packed lunch with high water content. Watermelon, cucumbers, strawberries, oranges, grapes, and celery are excellent options. These foods not only provide hydration but also offer essential vitamins and minerals.

1. Watermelon: Watermelon is an excellent choice as it comprises approximately 92% water. It’s a refreshing and delicious fruit that can help keep your child hydrated during school hours.
2. Cucumbers: Cucumbers are incredibly hydrating, with a water content of around 95%. They are also low in calories and high in nutrients, making them a great addition to your child’s lunchbox.
3. Strawberries: Strawberries are not only tasty but also hydrating. They contain about 92% water and are packed with antioxidants and vitamin C, providing a nutritious and refreshing snack.
4. Oranges: Oranges are juicy and contain around 88% water. They are a fantastic source of vitamin C, fiber, and various other nutrients, making them a hydrating and nutritious choice.
5. Grapes: Grapes are a convenient and hydrating fruit to pack in your child’s lunch. With a water content of approximately 82%, grapes also provide natural sugars and antioxidants.
6. Celery: Celery has a high water content of about 95%. It’s a crunchy and refreshing vegetable that can be paired with dips like peanut butter or hummus, making it a hydrating and satisfying snack.

• Prepare refreshing snacks: Prepare cool and refreshing snacks that your child can enjoy during breaks. Yogurt cups or tubes, homemade fruit popsicles, chilled cucumber or carrot sticks with hummus, or chilled fruit salads are great. These snacks provide hydration and can help replenish electrolytes.

Example :

1. Yogurt cups or tubes
2. Homemade fruit popsicles (made with natural fruit juice or blended fruit)
3. Chilled carrot sticks with hummus
4. Chilled fruit salad (with a mix of watermelon, pineapple, grapes, and berries)
5. Cherry tomatoes
6. Cantaloupe chunks
7. Apple slices with a squeeze of lemon juice
8. Kiwi slices
9. Frozen grapes

• Choose suitable drinks: Water should be the primary choice to keep your child hydrated. Please encourage them to drink water throughout the day. Natural fruit juices (without added sugars) or infused water with slices of lemon, lime, or berries can also be refreshing. Avoid sugary drinks and sodas, as they can contribute to dehydration.
• Insulate their lunchbox: Use an insulated lunchbox or cooler bag to keep food and drinks cool during hot weather. This helps maintain the temperature of perishable items, ensuring they stay safe to consume. Including ice packs or freezing a small water bottle can help keep other things cool.