Summer is coming to an end. Have you enjoyed a fun break with your family? If your answer was "I wish!", we should talk. You don't have to go far from home to have a restful trip that teaches your kids about the world outside of your daily routine. By shifting our pre-child mindset of vacationing into a parenting one, we can see how these breaks can be well within reach with a little planning and prioritization, and without great expense.

Our family recently returned from a really fun, short vacation at a location about three hours from home. As we were driving back, I thought about how valuable these breaks are for us as parents, and how important it is that we recognize and honor what relaxation time means for families.

Long-distance trips (like Hawaii) or exciting outdoor adventures (like rafting the Grand Canyon) can be less relaxing when our children are small. Every heard anyone say: "I need a vacation from my vacation?” There’s no need to set yourself up for exhaustion!

Since my youngest was born, we have focused on short trips that don’t require long-distance travel. What is important for us is to step away from the home front and experience some enjoyment doing things that we love. For us, that is biking, hiking, canoeing and other outdoor pursuits. For you, it might be something different.

Just taking time to be together away from all the distractions of work, email, phone calls, bills arriving in the mail, and home management can reconnect a family. Also, it teaches kids important life skills like how to relax, take time for enjoyment and how to be present with people rather than just being productive.

Even on short trips, your kids are learning about the greater world beyond your daily routine. Even if you visit a spot close to home, the richness of new experiences are vital to their learning and growth. Think about what you would like for them to experience - nature, art, music, interesting geography, a physical challenge (like hiking), meeting people who have a different lifestyle - and pick a location that matches your goals.

Even if you are planning your trip around your kids, the perspective you can gain from just a couple of days away from home is priceless. You are likely to return with a new idea, a refreshed sense of gratitude and a bit more energy for home and work life.

Summer is almost over! Be sure to make time for a short, restful break - even if it's just a Saturday or afternoon trip into some unknown territory or a favorite nearby spot - before the fall arrives.

Long summer days, poolside lounging and day trips to the zoo are coming to a gradual end. But maintaining adequate hydration is just as important during the winter months for everyone in your family.

Water intake: A challenge for kids

Here are three reasons why you should take an active interest in how much liquid your child drinks.

• Children are actually at an increased risk of dehydration and heat-related illnesses because their bodies react differently to physical activity and heat. Their sweating mechanisms are less efficient, and they often don’t react or respond to thirst in the same way as adults.


• Children often have routines that make drinking enough water more difficult (school schedules, less control over their time and environment).


• Additionally, overconsumption of salt, especially when combined with insufficient drinking of (non-salty) liquids, are implicated in rising incidences of kidney stones in children, even quite young ones. This disturbing trend can best be combated by helping children avoid overly salty foods and drinks and making sure they are drinking enough water. You can read more about that trend in this recent New York Times article.

Determining children's water needs

As a general guideline, children require about 4-6 cups of fluid per day. (If you are breastfeeding or formula feeding your child less than a year old, you will not need to give supplemental water or other fluids.)

The best way to determine if you or your child is staying hydrated is to check the color of urine. If your child’s urine is pale in color and plentiful, he is well-hydrated. If he is not urinating frequently throughout the day or his urine is dark yellow or tinted brown, he is not getting enough fluids. But to find out exactly how much fluid your child needs, you can follow this simple chart based on body weight. So if your child weighs…

• 15 lbs, give 3 cups per day of fluids


• 22 lbs, give 4 cups per day of fluids


• 33 lbs, give 5 cups per day of fluids


• 44 lbs, give 6 cups per day of fluids


• 55 lbs, give 6.5 cups per day of fluids


• 66 lbs, give 7 cups per day of fluids


• 77 lbs, give 7.5 cups per day of fluids

How to set the habit

Here are a few tips to help keep those little ones happy and healthy and hydrated:

• Avoid caffeinated beverages.


• Offer water and/or diluted juice.


• Diluted sports drinks are OK in limited quantities, but have high salt.


• Encourage snacking on fruits and vegetables,as they have a high water content.


• If you are travelling to high-altitude destinations, make sure you and your child are drinking plenty of fluids both before and during the trip.


• Set a good example by drinking plenty of water yourself!

Give your child his own BPA-free water bottle such as the Klean Kanteen or Sigg Kids' bottle so you can track how much he actually drinks. It is best to monitor your child's liquid intake in some way - thirst is not sufficient - and a bottle you need to refill when empty is one easy way to estimate consumption. You will likely need to continuously remind him to keep drinking all day. Consider a reminder schedule throughout the day, maybe every 30-45 minutes.

Speaking of setting an example...

There is a simple equation to help adults figure their fluid needs: 0.5 ounces per every pound of body weight.
For example, a 150 lbs male/female would need 75 ounces per day (150 x 0.5 = 75). Then divide by eight to estimate your fluid needs in cups per day 75 ÷ 8 = 9.5 cups fluids per day.

Why not figure out your water intake needs now?