By: Jennifer Eppinger, CPNP-PC, PMHS
Pediatric Nurse Practitioner & Pediatric Mental Health Specialist
Summer is filled with outdoor adventures, sports, trips to the park, beach days, and family activities, making proper hydration and nutrition more important than ever. Whether your family is spending the day at the playground, cheering from the sidelines at a ballgame, or enjoying one of the many festivals and outdoor events across Southeast Wisconsin, healthy habits help children stay energized and safe.
Children are more susceptible to dehydration than adults, especially during hot weather, because their bodies heat up more quickly and they may not recognize when they’re becoming thirsty. Encourage kids to drink water throughout the day rather than waiting until they feel thirsty. As a general guideline, school-aged children should drink about 6–8 cups of water daily, with additional water needed during physical activity or periods of extreme heat.
Signs of dehydration in children include:
- Dark-colored urine
- Dry lips or mouth
- Headache
- Dizziness
- Fatigue
- Decreased urination
- Irritability or unusual fussiness, especially in younger children
Make staying hydrated fun by letting children choose a colorful reusable water bottle, adding fresh fruit like strawberries, oranges, lemons, or cucumber to naturally flavor their water, or offering frozen fruit as a refreshing summer treat. Water should be the primary beverage throughout the day, while sugary drinks and sports drinks should generally be limited unless recommended for prolonged, vigorous physical activity.
Healthy snacks also help keep kids fueled for summer play. Pairing protein with fiber provides lasting energy and helps children stay satisfied longer. Great options include:
- Apple slices with peanut butter
- Cheese and whole-grain crackers
- Yogurt with fresh berries
- Hummus and fresh vegetables
- Trail mix (for older children)
- A banana with a handful of nuts
- Hard-boiled eggs with whole-grain crackers
If your family will be outside for an extended period, pack snacks in an insulated cooler and bring extra water for everyone. Taking breaks in the shade and drinking water before, during, and after outdoor play can help prevent dehydration and heat-related illness.
Planning healthy snacks and keeping water readily available makes it easier for children to stay hydrated and strong all summer long. Learning these habits now also helps build a foundation for lifelong healthy choices. By encouraging regular hydration and choosing nutritious foods, families can help kids stay healthy, active, and ready to enjoy everything summer in Southeast Wisconsin has to offer.
Keep Your Child Healthy All Summer Long
At Pillar Health, we believe healthy habits start early. Our pediatric and family medicine teams partner with families to support every stage of a child’s growth and development, from routine wellness visits and immunizations to nutrition guidance, illness care, and preventive health education. We’re here to answer your questions and help your child stay healthy, active, and ready for every season.
Now Accepting New Pediatric Patients
Pillar Health and Kenosha Community Health Center are currently accepting new pediatric patients from birth through age 18.
Whether your child needs a well-child visit, sports physical, vaccinations, treatment for an illness, or guidance on mental health, healthy nutrition and development, our compassionate pediatric providers are here to help.
No referral is required. Families are welcome to contact us directly to schedule an appointment.
- Pillar Health Kenosha Clinic:
(262) 771-1700 - KCHC 22nd Avenue Kenosha Clinic:
(262) 771-0070 - KCHC 14th Avenue Kenosha Clinic:
(262) 771-1688 - KCHC 2nd Street Silver Lake Clinic:
(262) 771-1963 - Pillar Health Racine Clinic:
(262) 771-0035
Together, we can help children throughout Southeast Wisconsin build healthy habits that keep them thriving all summer long and throughout every stage of childhood.
