By: Nicki Reid, Bilingual BA
Hello mama and welcome, summer break has finally arrived. Congratulations, you and your family made it through another school year! In this blog, I will be sharing some summer wellness tips to help you and your family survive the summer heat and offer ways to stay cool this summer.
Regardless of the temperature on any given day, it is important to HYDRATE by drinking plenty of water! There are various rules about one’s recommended daily water intake and is dependent upon a variety of factors such as gender, age, weight, activity level, health, lifestyle, etc. One suggestion that I follow is to drink half my weight in ounces as that seems to be more tailored to my needs. As for the kids, a general recommendation is that children and teens need about 6 to 8 cups of water a day. While younger children aged 1-3 years old should drink about 4 cups of water a day, and those aged 4-8 years old need about 5 cups. Drink filtered water, spring water, alkaline water, and / or coconut water. If you or your family struggle to get water in, make it fun by cutting up some fruit or vegetables and adding them to your water for some flavor. An example of this would be, some sliced lemons, limes, mint leaves, cucumbers, or berries. Alternatively, you can research “infused water recipes” to discover more ways to make drinking water enjoyable. Drink from your favorite water cup or bottle, I notice my children drink more water without me reminding them when they are drinking from their water bottles as opposed to their cups. I drink more water and meet my water goals when my water is in my gallon bottle; which I carry with me everywhere while I am home. If we are out on the road, I bring a smaller bottle either my 1L or 500 mL water bottle.
Another way to ensure that you’re hydrated is to eat your water - or in other words, eat and enjoy foods that contain high water content. Some examples are: cucumbers, apples, celery, watermelon, peaches, etc. Remember, other liquids that you consume count as well. If you are a tea lover like myself, having organic herbal teas (without milk, cream, sugar, etc.) aka having them black can help to keep you and your family hydrated. I enjoy my herbal tea hot (yes, even in hot weather) or you can steep your herbal tea and let it cool down to room temperature and enjoy it that way or throw some ice cubes in it. Bonus tip, when you’re making ice cubes, you can add herbs such as mint leaves or fruit like blueberries, raspberries, strawberry slices, etc. to the ice cube tray with water. Feel free to get creative and look up more ideas!
Before heading out for some outdoor fun, check the weather and dress accordingly. We have already had some days with heat advisory and humidex warnings. On those days, be extra mindful of you and your family’s water intake. While nothing beats going outside to spend time in nature, maybe on those warmer days you spend a shorter amount of time outside or you skip it altogether and plan a day of indoor activities. Speaking of indoor activities, an idea would be to look up recipes for and make banana nice cream or homemade fruit popsicles. Not only are you spending quality time as a family; but you are also making a fun, refreshing, and healthier treat to help you beat the summer heat. Remember to dress accordingly with sun hats, sun glasses, and / or any other appropriate gear and accessories. Wear light clothing and sunscreen (if applicable to your family).
Finally, have fun! Summer is only here for a short time, so make the most of it while you can because before you know it, September will be here and you know what that means?! Back to school season and following that, the Fall weather will be upon us.
Smile, enjoy the warmth of the sun, and take deep care, mama.
Nicki Reid, Bilingual BA
Certified Transformational Coach | Certified Essential Oil Specialist |
Certified ARōMATOUCH Practitioner | 200 YTT , Wholesome Mind Health Coaching