Fruits That Keep Your Child Hydrated in Summer

Staying hydrated naturally is the best way to ward off dehydration in summer. Check out some of the juiciest fruits that can help your child stay safe and healthy all summer long.

By Dr Neha Sanwalka  • 7 min read

Fruits That Keep Your Child Hydrated in Summer
Keep your kids naturally hydrated with these summer foods

As the temperature rises with each passing day in summer, it is crucial to remain hydrated by drinking adequate fluids and eat nutritious and balanced meals. Adequate hydration is essential for avoiding heat stroke and other debilitating heat-related illnesses. Besides water, mother nature has gifted us with some amazing fruits that help you keep your child hydrated and provide her with essential nutrients.

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1. Cucumber:

Water content: 96%. The high water content makes it the most ideal fruit to keep your child hydrated.

Other health benefits: Along with high water content, cucumber is a rich source of fibre and minerals which help in maintaining water balance and blood pressure. Cucumber also has immune boosting and skin nourishing vitamins and can prevent dehydration.

Interesting ways to incorporate cucumber: Apart from cucumber sticks served as salad, cucumber raita made by adding chopped/grated cucumber to curd (which is another cooling agent) and cold cucumber soup are fun ways to incorporate cucumber in your child’s diet.

2. Watermelon:

Water content: 91%

Other health benefits: It is rich in anti-oxidants, vitamins and electrolytes. Watermelon is a good source of lycopene which is known to be good for the heart. It also prevents cancer.

Interesting ways to incorporate watermelon: Frozen watermelon yoghurt prepared by combining chopped watermelon, curd and sugar is one of the most delicious ways to incorporate watermelon in your child’s diet. Another fun way is to cut watermelon in the shape of an ice-popsicle, insert an ice cream stick in it and freeze it before serving it to your child as a popsicle. Children also love drinking watermelon juice.

3. Musk melon:

Water content: 87%

Other health benefits: Musk melon is a rich source of beta-carotene which is essential for healthy vision. It is an anti-oxidant and a good source of fibre. Musk melon is also a rich source of potassium which helps maintain blood pressure.

Interesting ways to incorporate musk melon: Musk melon slush made by churning musk melon along with some ice cubes is a delicious and hydrating drink. Musk melon sorbet prepared by freezing churned musk melon is another great summer recipe for kids.

4. Pineapple:

Water content: 87%

Other health benefits: Pineapple is a rich source of beta-carotene and vitamin C. It boosts immunity. The fibre in pineapple keeps your child’s digestive system healthy. Pineapple is also known to have anti-inflammatory benefits, reduces blood clots and helps relieve common cold and sinus inflammation.

Interesting ways to incorporate pineapple: Like watermelon, pineapple popsicle, pineapple raita and pineapple juice are interesting ways to include pineapple in a child’s diet.

5. Lemon:

Water content: 96%

Other health benefits: Lemon is one of the richest sources of vitamin C – an anti-oxidant that prevents free radical oxidation. Lemons aid in digestion and improve skin quality. They help strengthen immunity and fight infection.

Interesting ways to incorporate lemons: Fresh lime water is a great summer coolant for your child. Frozen lemon sorbet is another favorite drink among children.

6. Tender coconut:

Water content: 94%

Other health benefits: Coconut water is rich in electrolytes and minerals essential to maintain the water balance and blood pressure of the body.

Interesting ways to incorporate tender coconut: Other than tender coconut water, a super fun way to incorporate tender coconut in your child’s diet is to make popsicles. Cut some fruits like water melon and musk melon into small cubes and add them to popsicle moulds. Fill up with coconut water and freeze. If you don’t want to add fruits, just fill up a popsicle mould with tender coconut meat and water and freeze to make fun popsicles.

7. Lychee:

Water content: 90%

Other health benefits: Lychee is a good source of minerals and helps maintain water balance. Lychee is also a good source of vitamin C and helps boost immunity. Eating lychees can keep the symptoms of dehydration at bay.

Interesting ways to incorporate lychee: Lychee popsicles and lychee sorbet are awesome, cooling foods fit for summer. Lychee ice cream made by churning lychee and milk also makes for a delicious recipe.

8. Plums:

Water content: 87%

Other health benefits: Plums are rich in fibre and help prevent constipation. Plums are also a good source of potassium essential for maintaining water balance and blood pressure. Plums are a rich source of anthocyanins, that reduce free radical oxidation.

Interesting ways to incorporate plums: Plum sorbet and plum slush are fun and yummy ways to include plums in a child’s diet.

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