When the heat cranks up outside, so do the demands of your kids for icy drinks. It's easy to let them reach for the soda in the fridge, but now we know how bad fizzy drinks are, it's time for a change.
Making smoothies for kids is a fantastic way to get them hydrated and healthy in the hot months. While fruit contains natural sugars, in a smoothie the fiber is retained. As fiber slows sugar down as it's digested, your kids won't get a sugar rush from a smoothie.
Kid-friendly smoothies are also a great way to sneak in tons of extra nutrition. Children and vegetables aren't always the best of friends, but blitzed into a smoothie? Kids will love the taste and benefit from all those vitamins and minerals. You can even bottle smoothies to make healthier lunchboxes for school.
Keep reading to find out which smoothie recipes are the best for keeping kids cool and hydrated over summer.
Why It's Vital to Keep Your Kids Cool in the Summer
It's not just that kids don't understand the importance of staying hydrated, their bodies aren't as good as ours at maintaining a perfect temperature. Humans sweat to reduce body heat and stay at a good temperature but children don't sweat as much as adults. Without fully functioning sweat glands, kids are more likely to overheat.
There's nothing more fun in summer for children than running around outside. This fun activity quickly raises the body temperature and, in the sunshine, can lead to dehydration. The solution isn't to keep them indoors though, it's just to make sure they drink plenty of fluids. If they do get overheated, sit them down in a cool place and place a cooling patch on their forehead for instant relief.
Cold water is the best drink for general hydration but smoothies offer a ton of benefits. From extra energy to antioxidants and vitamins, these delicious drinks are perfect for cooling kids down.
The Tastiest Smoothies for Kids
Both children and adults need vitamins and minerals every day to keep their immune systems strong and their energy up. Getting the right amount of nutrients is a great way to prevent your child getting sick but fighting over vegetables is exhausting.
Plants have the highest density of nutrients of all types of food and luckily, many fruits and vegetables make for incredible smoothies. With bright colors, natural sweetness, and exciting flavors, smoothies are a firm favorite with children.
1. Watermelon Smoothie
Watermelon is one of the best hydrating smoothie ingredients for children thanks to its high water content. Watermelon is over 90% water! It's also packed with vitamins including vitamins A and C. With fiber too, this delicious fruit is super healthy for kids.
As watermelon has such a high water content, it can be tricky to get that smoothie texture. There are ways to make it thicker and here's a great recipe.
- 3 cups watermelon (seeds removed or buy seedless)
- 1 cup milk (opt for almond, coconut, soya, or whole dairy milk)
- 1/2 cup natural Greek yogurt (go for a natural yogurt with no added sugar)
Blend all these together for a delicious, hydrating smoothie. You also have the option to add a teaspoon of honey or maple syrup but it's yummy without the sugar too.
Stick watermelon slices in the freezer a few hours before to make this smoothie ice cold.
2. Coconut and Berry Smoothie
The coconut water in this recipe is what makes it so hydrating for kids in the summertime. Although children don't sweat that much, they still lose minerals like salt through their skin when it's hot. Minerals are essential for health and dehydration often means we don't have enough.
Coconut water is full of electrolytes, which rebalance the mineral quantities and get children hydrated quickly and safely.
- 3/4 cup coconut water
- 1/4 cup coconut, almond or whole dairy milk
- 1 medium frozen banana
- 5 frozen strawberries
- a handful of frozen raspberries or mixed summer berries
With the mixture of red berries and banana in this recipe, kids will get a load of antioxidants, potassium, and other vitamins. The coconut will work its magic and rehydrate them fast.
3. Chocolate, Peanut Butter, and Banana Smoothie
If your kids love chocolate but you want them to get real energy, this smoothie is for you. The ingredients are all favorites of kids and, blended together, they make for a cooling and delicious treat.
- 1 frozen banana
- 2 cups milk (whole dairy or alternative milk works)
- 2 tbsp peanut butter (go for sugar-free)
- 2 tbsp cocoa powder (go for sugar-free too)
- 1 tbsp flaxseed powder
- 1 tbsp real honey or maple syrup (optional)
This is so tasty you'll have to try not to drink it all yourself before the kids come in from the yard.
4. Blueberry Smoothie
Blueberries are packed with antioxidants and make for super yummy smoothies with a zingy flavor.
- 1 cup frozen blueberries
- 1 cup natural Greek yogurt (opt for sugar-free)
- 1 frozen banana (optional)
- Dash of milk if needed
Smoothies are so easy to experiment with that you can add different ingredients to suit your tastes and what your kids love. Add a tablespoon of flaxseed to this if you want to pack in even more nutrients.
5. Pineapple and Spinach Smoothie
This might sound like an odd pairing but don't judge until you've tried it! Spinach is packed with nutrients but getting kids to eat leafy greens can be tough. Blitzed together with pineapples though, this smoothie is a fun color and kids won't taste the spinach at all.
- 1 cup milk (soy, almond, coconut or whole dairy)
- 1 cup frozen pineapple
- a handful of fresh spinach
Add in a couple of ice cubes if you need extra chill. Once kids try this, they'll never judge a smoothie by its color again.
Keep Your Kids Cool With These Delicious Smoothies
With ice cream and soda everywhere in summer, it can be a struggle to get your children consuming healthy things. Blitzing up nutritious smoothies for kids though is easy, delicious, and offers a load of vitamins.
If you're going on a family holiday, keep an eye out for smoothies in your destination too. Hot countries often have incredible fresh fruit smoothies that will keep your kids cool.
No matter how much fun it is playing in the sun, overheating can be a big problem for children. By keeping them hydrated and safe from direct sun in the hottest hours, your kids will have endless summer fun.
If they do get sick, you can use our stick-on temperature monitors. With these, you can tell at a glance whether your child has a temperature you need to be concerned about. Check out our blog to learn more about bringing down a child's temperature and find out what to do next time it happens.