At The Wellbeing Food Co, we love seeing children enjoy the summer sunshine — outdoor play, longer days and plenty of fresh air. But warmer weather also means children need extra support to stay hydrated, nourished and full of energy.

Hot days can affect appetite and thirst cues, so smart food and drink habits are key. While early learning centres adjust menus and routines for the season, families can support these efforts at home too. Here are some simple, summer-ready ideas to help children stay cool, healthy and thriving.

Hydration made fun

Children aged 1–5 need around 1.4 to 1.6 litres of water each day — about five to six cups — and often more during hot weather or active play. That can sound like a lot, but small, regular sips add up.

Try these easy strategies:

• Offer water before, during and after play

• Keep drink bottles chilled and within easy reach

• Let children decorate their bottles with stickers or bright tape

• Add slices of fruit like orange, cucumber or strawberry (age-appropriate and safely prepared) for colour and natural flavour

• Set a fun “sip stop” reminder so everyone drinks together

• Encourage children to pour their own water where spills don’t matter

These small habits build independence while reinforcing healthy hydration routines.

Cool meals for warm days

As temperatures rise, appetites can dip — but children’s nutrition needs stay the same.

Support summer eating by:

• Offering smaller, lighter meals more often

• Including water-rich foods such as lettuce, cucumber, watermelon and oranges

• Balancing meals with lean proteins, wholegrains and healthy fats for lasting energy

Simple ideas include rice or couscous bowls with colourful vegetables, yoghurt and fruit cups, or mini wraps with chicken and avocado.

Frozen fun

Frozen snacks are a great way to cool down while still nourishing growing bodies.

Homemade frozen yoghurt pops are easy to make and perfect after play:

• Layer natural or dairy-free yoghurt with chopped fruit

• Freeze and enjoy a refreshing, protein-rich snack

They’re fun, cooling and a great way to boost hydration on warm days.

Hydration facts to remember

• Water is the best drink for children — plain, fresh and readily available

• Cool or room-temperature water are both fine; frequent sipping matters most

• Sugary drinks, soft drinks and even 100% fruit juice should be limited and offered only occasionally in small amounts

Keep calm and consistent

Even when routines shift during summer, regular meal and drink times help children feel settled and energised. Aim to keep familiar rhythms for meals and snacks, and make water a constant companion throughout the day.

Small steps, big impact

With a little planning — and plenty of water — summer can be a season of fun, flavour and healthy habits. Supporting children with smart nutrition and hydration helps them stay happy, focused and ready to enjoy every sunny day.