When temperatures rise, hydration becomes a top priority for families on the go. But if your child turns up their nose at plain water, ParentingU has you covered.
April Hamilton, RN, a pediatric gastrointestinal and healthy weight and nutrition nurse with Our Lady of the Lake Children’s Health, shares creative ways to make hydration fun, flavorful and kid approved in this ParentingU ExtraCredit.
The Classic: Cucumber, Lime & Mint Spa Water
“It’s a drink and a snack, all in one cup,” April says.
What you’ll need:
- Cold water
- Ice cubes
- Cucumber slices (frozen works great!)
- Lime wedges
- Fresh mint leaves
How to make it:
- Add ice to a water bottle or glass.
- Toss in a few frozen cucumber slices (pro tip: freeze extras from salad prep!).
- Add a couple of lime wedges and a sprig of mint.
- Fill with water and let it sit for a few minutes before sipping.
Bonus: April recommends eating the cucumbers after — built-in snack!
No-Sugar Strawberry Lemonade
“Better than the powdered stuff, and no sugar added,” April says.
What you’ll need:
- Lemon juice ice cubes (freeze fresh-squeezed lemon juice)
- Freeze-dried strawberries
- Cold water
How to make it:
- Add a few lemon juice cubes to your glass.
- Drop in some freeze-dried strawberries (available in the dried fruit aisle).
- Pour in water and stir.
Optional: Garnish with a fresh strawberry on the rim for extra flair.
Mango Spritzer (aka the LSU Sparkle)
“Instead of drinking a full glass of juice, which can be a lot of sugar, we’re just using juice cubes to get the flavor without overdoing it,” April says. “It’s light, fun and still refreshing!”
What you’ll need:
- 100% mango juice (frozen into ice cubes)
- Sparkling water (plain or lightly flavored)
How to make it:
- Fill a glass with mango juice cubes.
- Pour in sparkling water.
- Let the cubes melt a bit, then sip and enjoy the tropical fizz.
Variation: Try passionfruit juice cubes for a slightly tart twist.
Spicy Citrus Sparkler
(for the grown-ups or adventurous kids)
“A little sweet, a little spicy — you can make it your own,” April says.
What you’ll need:
- Lemon juice
- Sparkling water (plain or lightly flavored)
- Doctor Bill’s Cane & Maple Syrup (or your favorite maple syrup)
- A slice of jalapeño (optional)
- Ice
How to make it:
- In a glass, mix lemon juice with a small drizzle of maple syrup.
- Add ice and a slice or two of fresh jalapeño (depending on your spice tolerance).
- Top with sparkling water and stir.
Tip: Want it sweeter or spicier? Adjust to taste!
Why Flavored Water Works
Let’s face it — plain water can get boring. But hydration doesn’t have to be a struggle.
“These ideas make water feel like a treat, not a chore,” April says. “It’s about building habits kids will carry with them — and having fun along the way.”
