Why the Right Hydration is Essential for South African Children in Summer

The hottest month of the year is upon us, which means increasing the fluid intake. While many adults are conscious of this need, hydration remains one of the most underestimated pillars of child health, with particular attention required in summer.

“Food often takes centre stage in nutrition discussions, but the role of hydration is every bit as important,” explains Mbali Mapholi, Registered Dietitian and Laager Rooibos partner. “From learning and mood to digestion, temperature control and physical activity, the body depends on adequate hydration to function properly.

“Encouraging children to drink more doesn’t have to be a struggle, and enticing yet healthy options like Laager Tea4Kidz Rooibos, which is naturally sweet and caffeine-free, can make all the difference in helping little ones drink enough throughout the day. Whether it’s hot, or in iced tea or frozen form, it’s an easy way to introduce the necessary fluids in a fun and enticing way.”

She says that children are physiologically more vulnerable to dehydration than adults, yet are often the least aware of their hydration needs: “Building strong hydration habits early is one of the most valuable investments parents and caregivers can make in a child’s long-term health and wellbeing.”

Why Does Hydration Matter in Childhood?

Mbali says that water makes up around 60 to 70% of a child’s body, and with the rising temperatures in February, fluid intake needs to increase. This is because water plays a vital role in:

Regulating temperatureDigesting and absorbing nutrientsSupporting kidney function and eliminating toxinsLubricating joints and supporting musclesMaintaining electrolyte balance and blood volume“Children lose water more quickly due to their higher metabolic rate, smaller bodies and still-maturing kidneys,” she says. “They also may not recognise thirst until they are already dehydrated. This means dehydration can occur easily, especially during illness, hot weather or active play.”

Another significant risk of dehydration in children, which is often overlooked, is the impact it has on a child’s brain power. Mbali says that, even mild dehydration – which is just 1 to 2% body water loss - can affect:

ConcentrationLearning and memoryVisual processingProblem-solvingMood and emotional control“For school-age children, hydration isn’t just a health concern; it affects classroom performance,” notes Mbali. “Many children return from morning break already mildly dehydrated after running around outside, quietly reducing focus and energy for the rest of the day.”

How to Meet Your Child’s Hydration Needs

“Children have small tummies, which means they fill up quickly,” notes Mbali. “Drinking large volumes of fluid before meals can reduce appetite and nutrient intake. Rather offer your child regular sips between meals – not large gulps – and encourage them to drink fluids before and after active play.”

She says naturally sugar-free drinks like water and Rooibos tea should form their daily hydration base, with sweetened drinks only occasional treats: “Children seldom choose healthier hydration options on their own, parents need to make hydration enticing!”

1.   Make Hydration Fun

Bright water bottles or favourite character cupsStraws and fun-shaped ice cubesAccessible healthy drink options at the child’s height 

2.   Offer Variety (Without Added Sugar!)

Laager Tea4Kidz Rooibos is naturally sweet and caffeine-free, making it gentle on young tummies. This can be enjoyed as:

A basic Laager Tea4Kidz Rooibos drink, warm or cold. Fresh fruit and/or honey can be added if additional sweetness is preferred (there are a variety of flavours to choose from)Laager Tea4Kidz Rooibos ice lollies made by brewing Laager Tea4Kidz Rooibos, adding fruit, and freezingLaager Tea4Kidz Rooibos infused with berries, citrus wedges, or cucumberFrozen fruits like watermelon and strawberries can be blended into a healthy slushie with Laager Tea4Kidz Rooibos (with added yoghurt if a smoothie is preferred). Laager Tea4Kidz Rooibos can also be frozen into ice cubes for slushies and smoothiesLaager Tea4Kidz Rooibos-based sorbetsFrozen fruit cubes added to Laager Tea4Kidz Rooibos 

3.   Model the Habit

Caregivers who choose healthy drinks create children who make healthy choices. When adults enjoy Laager Rooibos iced tea or slushies, children feel more motivated to do the same.

4.   Hydration through Food

Certain foods help boost fluid intake naturally, and these should be added to daily diets. These include:

Watermelon, oranges, berries and grapesCucumber and tomatoesYoghurtSoups and stews (try using Laager Rooibos tea instead of water for extra flavour) 

5.   Create a Home Hydration Station

Make hydration visible, fun and independent for children to encourage regular fluid intake. This can be done by:

Placing healthy drinks in easy-to-reach locationsOffering choices such as water, iced Laager Tea4Kidz Rooibos, and fruit-infused waterKeeping kid-friendly cups and straws nearbyRotating fruit flavours and ice shapes to keep it excitingOffering gentle reminders before and after playtime“Helping children stay hydrated doesn’t have to be a battle,” says Mbali. “With small daily habits, playful tools, and healthy go-to drinks like Laager Tea4Kidz Rooibos, parents can support their little ones’ learning, energy and wellbeing with each sip.”

FAQs: Dehydration in Children

1.  Why are children more vulnerable to dehydration than adults?

Children cool themselves less efficiently than adults and lose water faster due to their smaller bodies and higher metabolic rate. Because they are often busy playing, they may not recognise thirst until they are already dehydrated.

2.   When are kids most likely to get dehydrated?

Dehydration risk increases in hot weather, during outdoor play, or when a child is ill. However, this risk doesn’t disappear in winter — cold air and indoor heating dry out the body, and children feel less thirsty in colder temperatures, so dehydration may go unnoticed.

3.   What are the early signs of mild to moderate dehydration?

Common symptoms to watch out for include:

Dry lips and mouthDark yellow urineTiredness, headache or dizzinessIrritability or mood swingsTrouble concentrating or focusing4.   What are the red-flag signs of severe dehydration?

These require medical attention immediately. They include:

Sunken eyesVery dry mouthRapid heartbeat or breathingVery little or no urine outputExtreme fatigue, weakness or confusion5.   Can dehydration affect behaviour and performance?

Yes. Even mild dehydration can impact mood, energy levels and focus. Many schoolchildren return from morning breaks already slightly dehydrated, resulting in reduced classroom performance without parents or teachers realising why.

Healthy Recipes and Helpful Information

Parents and caregivers can access a range of healthy recipes, advice and tips via the Joekels website, www.joekels.co.za and via @Tea4Kidz on Facebook and @LaagerRooibosTea on Instagram. Laager Tea4Kidz can be purchased from all major supermarkets, as well as online at www.joekels.co.za.

Follow @UrbanDieititan on social media for more dietary tips and inspiration from Mbali Mapholi.