Summer is just around the corner and most of us will only get busier as the warm months arrive. Here are some quick tips to keep you and the kids hydrated for those hot summer days without breaking the bank.

The trick to keeping hydrated is to keep sugar filled drinks to a minimum while increasing fluid intake. Although bottled water and sugary drinks are convenient, a thermos of ice water from home and some paper cups are cheaper. But lets face it, most of us are busy and will go for convenience first, myself included.

However, keep these tips in mind:

1. Watch sugar content and fructose syrup content on packaged drinks. Look for natural juice , no sugar added products , or fruit flavored water without sweeteners. These will hydrate without adding extra calories.

2. Keep individual packs of sugar free drink mix in a zip-lock baggie in the car. They can be added to a cold bottle of water from the refrigerated sections of most gas stations and convenience stores for alot less money then buying individual bottles of beverages from the same vendors when traveling.

3. Make certain that the individual drink mix packs you purchase do not contain caffeine, especially for younger children. Most kids don't need the extra caffeine for energy. Look for decaffinated options especially when buying tea mixes.

4. Kid friendly juice boxes and drinks are convenient but look at labels for content. Juice boxes that are 100% juice are usually better choices than the ones that only contain 10% real juice.

5. Children under the age of 12 continue to need milk as a beverage especially for strong bones and teeth. Encourage children to drink milk for meals and save juice boxes for snacks or while at the pool or beach where milk is not convenient. Consider fruit smoothies for treats or snacks when purchasing fast food. This gives kids nutrients as well as a refreshing drink.

6. Remember to encourage healthy snacks like fruit pieces and veggie sticks instead of sugary candies for those hot months. Sugary snacks add to dehydration and are an addition of calories not needed.

Kids need to plenty of fluids while active in the summer. Most kids want a glass of something every hour while it is hot, so keep plenty of drinks cold and available to encourage them to drink. One last word of warning for infants, they still need breast milk or formula in the summer months. You should never substitute water for formula or feeding for infants under 12 months of age because it can lead to electrolyte imbalances. Check with your family doctor for recommendations on fluid intake in the summer for those infants.

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