Tips to Keep Kids Cool + Hydrated This Summer!

• Why don’t smoothies ever feel out of place? Because they always blend in!
• What’s a popsicle’s favorite summer game? Freeze tag!

At Sticky Fingers Cooking®, our mission is to help kids build lifelong skills for preparing, enjoying, and sharing nutritious food. We focus on whole, natural ingredients and create recipes that are easy to make, fun to try, and thoughtfully crafted to suit a variety of dietary needs.

Let’s be honest—summertime nutrition can be a challenge. Looser schedules, more outdoor time, and hotter temps can make it harder to get enough fruits, veggies, and water into kids' bodies. 

Why Hydration (and Nutrition) Matter in Summer

Kids are especially prone to dehydration during warm weather. Their bodies don’t cool down as efficiently as adults’, and they often don’t feel thirsty until they’re already running low on fluids. That’s why proactive, consistent hydration is important—not just when they ask for it. 

The National Academy of Medicine (NAM) recommends about 7 cups of water daily for children ages 4–8, with older kids needing even more—especially when they’re active or spending time outdoors.¹ (Learn more here.) 

And yet, research shows that getting kids adequately hydrated can be a real challenge. A national study by the Harvard T.H. Chan School of Public Health found that more than half of U.S. children are underhydrated on any given day.² Fortunately, a few small shifts can make a big difference.

Smart, Sometimes Sneaky, Ways to Add Fruits + Veggies

Cold, colorful smoothies are an efficient way to blend hydration and nutrition into one delicious package. When made with real fruits and vegetables (fresh or frozen) they deliver essential fiber, vitamins, and minerals. They're also one of the easiest ways to let kids help in the kitchen. Even very young kids can help with adding yummy smoothie toppings! 

Bonus: when kids help make something, they’re far more likely to eat/drink it. (Even if it’s green.)

Here are two easy ways to get your kids hooked on smoothies: 

• Kid Smoothies: A Healthy Kids’ Cookbook! is Sticky Fingers Cooking’s very own playful, practical book filled with recipes your kid will love to make and eat. From the Mighty Green Machine to the Double Coconut Crusher, this collection of smoothies, bowls, and popsicles offers something for every developing palate. And it’s packed with kid-friendly kitchen tips, fun food facts, and plenty of groan-worthy jokes to keep things light. Backed by a 4.6-star rating on Amazon and glowing reviews from happy families, Kid Smoothies is the perfect blend of fun and nutrition!
• Sticky Fingers Cooking Online Recipe Box: Looking for instant inspiration? Our website features dozens of smoothie recipes that are free, easy to follow, and designed with kids in mind. 

Practical Tips for Busy Parents

Smoothies aren’t the only option. Here are some simple strategies to keep kids cool and nourished this summer: 

• Offer water-rich foods like watermelon, cucumber, and berries throughout the day.
• Use hydration charts or fun water bottles to track and encourage water intake.
• Keep drinks visible and accessible—and encourage small, frequent sips.
• Add fun ice cubes to plain drinks (or make frozen fruit fizzies!)
• Model it: Kids mirror what they see! When you drink water and snack on veggies, they’ll follow suit.

Summer doesn’t have to mean snack ruts or mealtime standoffs. With a few small shifts—and maybe a little blending—you can keep your kids hydrated, nourished, and happily involved.

So, let them pour, stir, and taste what they’ve made. And most of all, have fun in the kitchen!

1 The National Academy of Medicine (NAM) was formerly known as The Institute of Medicine (IOM). It is a nonprofit, non-governmental organization that provides independent, evidence-based guidance on health and medical issues to policymakers, professionals, and the public. Their recommendations are based on comprehensive reviews of peer-reviewed research and involve panels of leading scientists, clinicians, and public health experts. 

2 The Harvard T.H. Chan School of Public Health is a globally respected institution known for its rigorous, evidence-based research and public health guidance. Its nutrition recommendations are grounded in peer-reviewed science and developed by leading experts in child and family health. 

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