Summer at ESF means activity and lots of it. From morning warm-ups to afternoon sports, campers are on the move all day long. And with summer heat in full swing, one of the most important things kids can do to perform their best and feel their best is stay hydrated.

The good news? Keeping campers healthy and cool doesn’t require anything complicated. It starts with water, a little planning, and understanding why hydration matters so much for active kids.

Why Hydration Matters for Active Kids

When kids exercise, especially in warm weather, their bodies lose fluids through sweat. If those fluids aren’t replenished, dehydration can set in quickly, affecting energy levels, focus, and physical performance. In more serious cases, dehydration can lead to heat-related illness.

According to Nemours Children’s Health, young athletes need to stay as hydrated as possible both for performance and to avoid complications, including heat exhaustion and heat stroke. Knowing the signs of dehydration is the first step: look for dry mouth, fatigue, dizziness, or dark-colored urine.

For most kids, water is all they need. Sports drinks may be beneficial for activity lasting more than 75 minutes, but for everyday hydration, plain water is the best and simplest choice.

How Much Should Kids Be Drinking?

Nemours recommends the following general hydration guidelines for young athletes:

• 2–4 hours before activity: 8–16 ounces of fluid
• Warm-up: 8 ounces
• During activity: 8–16 ounces (about ½ cup every 15 minutes)
• After activity: Continue with ½ cup of fluid every 15 minutes

These guidelines are a helpful starting point, but the bottom line is simple: kids should be sipping water consistently throughout the day, not just when they feel thirsty. By the time thirst kicks in, they’re often already behind.

What We Do at ESF

Hydration is built into the ESF experience. Here’s what parents and campers can expect:

• We encourage campers to drink water throughout the day and the night before camp, because good hydration starts before the activity does.
• Campers should bring their own refillable water bottle to camp each day so they always have access to fluids on hand.
• Designated water refill stations are available throughout camp and managed by ESF staff, so campers can fill up their bottles whenever they need to.

Tips for Staying Cool Beyond the Water Bottle

Hydration is the foundation, but staying cool is about more than just drinking water. A few additional ways to help campers beat the heat:

• Start hydrated. Encourage kids to drink water with every meal the evening before and morning of camp.
• Make it fun. Try adding fresh or frozen fruit, like lemon slices or berries, to a water bottle to create a naturally flavored drink without added sugar.
• Wear light, breathable clothing. Light colors and moisture-wicking fabrics help the body regulate temperature.
• Skip the energy drinks. These are not appropriate for kids and can actually contribute to dehydration.
• Take breaks in the shade. During peak heat hours, rest in shaded or cool areas whenever possible.

Staying Safe & Cool on Hot Days at Camp

At ESF Camps, during heat wave days, we take extra precautions to keep our campers safe.

• Take breaks in the shade. During peak heat hours, rest in shaded or cool areas whenever possible.
• Frozen hydration multiple times throughout the day. Campers enjoy extra frozen treats throughout the day to stay cool.
• Supplement times indoors to limit exposure to heat. Campers rotate between indoor and outdoor activity, using indoor gyms for movement, activity, sports and classrooms for additional activities within an air conditioned environment.
• Closely monitor for signs of heat exhaustion.

A Note on Heat-Related Illness

Heat exhaustion and heat stroke are serious conditions that can happen quickly on hot days. If a camper seems unusually tired, dizzy, or stops sweating despite the heat, those are signals to take seriously. ESF staff are trained to recognize and respond to heat-related symptoms, and our water refill stations and shaded rest areas are part of how we proactively keep campers safe all summer long.

If you have concerns about your child’s health during the summer, Nemours Children’s Health is a trusted resource, with pediatric specialists available to help with everything from heat illness to sports nutrition guidance.

Stay Hydrated & Cool This Summer

Staying hydrated and staying cool go hand in hand, and at ESF, we make both a priority every single day. With the right habits at home and the right support at camp, your camper will be set up to have a safe, healthy, and great summer.

Read more on this topic from our partners at Nemours Children’s Health.

This blog post is brought to you in partnership with Nemours Children’s Health – together we develop our camp safety standards, best practices and provide tools and resources for families to keep kids safe, healthy and happy. Learn more about our partnership & find a Nemours location near you.