School’s Out: Tips for Feeding Kids in the Summer

School’s out for the summer! As days get longer and temperatures rise, outdoor activity and sweating naturally increases. On a low-activity day, the average person loses 2-3 liters (8-10 cups) of water through sweat, urination, bowel movements and breath. Therefore, you can imagine the loss that occurs on hot and humid summer days!


  • On a low-activity day, the average person loses 2-3 liters (8-10 cups) of water via sweat, urination, bowel movements and breath.
  • During the hot summer months, activity levels and sweating increases. Keep kids hydrated with infused water and high-water-content veggies to promote energy, strength and recovery.
  • Nourished® offers a variety of Kids’ Cooking Classes from June through August that are fun, educational and geared towards expanding palates, even for the pickiest of eaters.

The human body is 75% water. From digestion and detoxification to immune health and energy, water is essential for life. From June to September, staying hydrated and refueling with the RIGHT foods and drinks is crucial to provide your body with the nutrients needed to energize, strengthen and recover. And don’t forget about your kids!

Hydration is crucial for active children, but getting them to actually drink can be a challenge. The answer: get creative! Instead of plain water or sugar- and artificial-flavor-laden Gatorade®, step up your beverage game with infused water. Something as simple as a cucumber-lemon or pineapple-mint infusion not only makes water tastier (and pretty to look at), it also saturates it with the minerals (aka electrolytes) that are needed to fully hydrate the cells. Check out our Infused Water Kit for infusion ideas, which includes a recipe guide plus these cute bottles and cleaning brush for ultimate convenience!

Contrary to popular belief, hydration doesn’t just come from liquids. Summer veggies such as lettuce, celery, tomatoes, bell peppers, zucchini and cucumbers are mineral-rich AND have a high water content—a win-win!  Many kids enjoy dipping these veggies into a side of ranch. Instead of buying Hidden Valley® ranch dressing which is loaded with inflammatory oils, GMOs, MSG and preservatives, we encourage you to make your own! Check out our easy family-friendly recipe below:

Four-Herb Ranch Dip


½ cup mayonnaise like Primal Kitchen™

½ cup sour cream or sheep yogurt

2 fresh garlic cloves, minced

2 teaspoons apple cider vinegar

2 teaspoons fresh flat-leaf parsley, minced

2 teaspoons fresh cilantro, minced

2 teaspoons fresh dill, minced

2 teaspoons fresh chives, minced

¼ teaspoon freshly ground black pepper

½ teaspoon Celtic sea salt

Instructions: Whisk together all ingredients until well blended. Season to taste with additional salt and pepper, if needed.  Best made ahead to let flavors develop.  Keep refrigerated up to 1 week.

Looking for more kid-approved recipes or to get your child more involved in the kitchen? We have your answer to kids’ culinary fun! Our Kids’ Summer Cooking Classes are held from June through August, with classes for Jr. Chefs (ages 7-10) and Big Chefs (ages 11-14). The cooking techniques and nutrition information shared throughout each 2-hour hands-on class helps build the foundation of health, with summer-fresh recipes centered on “eating the rainbow.” This important everyday activity ensures that children are getting all of the nutrients that they need to grow and repair, excel in academics, and have energy for after-school sports and activities. Plus, kid-favorite dishes with a healthy twist are offered on our menus to expand their taste buds without going too far out of their comfort zone. From zoodles to salad-on-a-stick, kids will explore a creative side to using food as fuel!

Living in the Midwest, we look forward to summer all year long. The high energy and endless activities are hard to pass up, especially with the extended hours of daylight. For kids and parents alike, the fuel you put in your tank determines the energy and brain power that results. To keep kids energized, active and healthy through the hot summer months, make sure they’re staying hydrated by loading up on fluids and high-water content foods. Even though school is out, the growing brain still needs stimulation. The Nourished® Kids’ Cooking Classes provide a fun learning environment teaching kids of all ages how the body works while giving them hands-on experience in the kitchen and encouraging them to try new things. What are you waiting for? Sign up, today!

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