Jun. 3, 2024

School’s out and it’s time to soak up some sun! But before you hit the beach or dive into your summer plans, let’s talk hydration. Water isn’t just important – it’s vital! Every cell, tissue and organ in our bodies needs it to function at its best. Without enough water, cooling down, digesting food, staying alert and even moving becomes challenging.

While everyone’s needs vary depending on their activity level, age and health, a general rule of thumb for keiki and mākua is to drink half their weight in ounces of water per day. That means a 150-pound person should drink about 75 ounces (just over half a gallon) per day. Here are more hydration hacks that may help you and your ʻohana:

• Snack smart
  Did you know that 20% of your fluid intake comes from food?! Fill up on water-rich fruit and veggies to stay cool and hydrated. A colorful fruit salad or crunchy veggie platter will keep your palettes saturated and satiated.
   
• Smart swaps
  Think twice before grabbing another cup of coffee or a can of soda as they can make you thirstier. Limit your caffeine intake by switching to water for every other beverage or checking to see if your keiki finished their water bottle before giving them a different drink.
   
• Water wonderland
  Jazz up hydration time with electrolytes, silly straws or fun stickers on your keiki’s water bottle. Using fun ice cubes and icicle molds can turn drinking water into a creative, low-budget activity this kauwela.
   
• Hydration habits
  Use a habit-tracking app or calendar to track your water intake. Try adding more water to your family’s routine by waking your keiki up with a drink of water or only having water with your family meals.
   

Every sip of water is a step towards a healthier lifestyle. Make this summer the best one yet for your ‘ohana by having fun, staying cool and drinking up!

For more information:
How to stay hydrated over the summer
Heat stress: Hydration
Drink up: the importance of hydration

As part of our ongoing efforts to support the health and well-being of our haumāna, the Kamehameha Schools Mālama Ola Division presents the Mālama Ola Minute series. This month, we focus on hydration.