Hi! I'm Elena, your nutrition expert from Castelló, and today we're going to see how to get through summer with kids without turning the pantry into a sugar theme park.
This morning, while I was walking through the market, I noticed how heat changes everyone's mood. Sometimes, on vacation, we let our guard down and go for the easy option: soft drinks and ultra-processed foods to "entertain" the little ones' thirst. But hydrating doesn't have to be a festival of empty calories.
When the thermometer climbs, children lose fluids much faster than we do. The problem is that they associate "thirst" with "sweet flavor." If we get them used to the idea that hydration always comes with an insulin spike, tantrums from the later energy crash are guaranteed.
Fruit is best whole or as "popsicles"
Seasonal fruit is our best ally because of its water, fiber, and vitamin content.
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My pantry trick: If they struggle with whole fruit, make homemade "popsicles." Blend watermelon, melon, or mango and freeze it in molds.
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The right amount of sweetness: If the fruit isn't ripe enough and you need a boost, I usually use a touch of Stevia 1:8 . I choose it because, being highly concentrated, a tiny amount gives you the perfect sweet spot without affecting children's dental health.
Homemade soft drinks: The alternative to industrial "fizz"
Commercial soft drinks are basically water, sugar, and carbon dioxide. A technical and delicious alternative is unsweetened iced tea.
Iced tea in 1 minute
At home I always have Iced Tea Lemon, Peach or Mango from Castelló. They're tools in my pantry that save my afternoon snacks at the pool.
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They're ideal because they have 0 sugars and only 2 kcal per 100 g.
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They're ready in no time: all you need is cold water and a sachet for a drink they love without the sugar rush.
Dinner: Replacing salts wisely
After a day in the sun, the body needs to replenish minerals. A fresh salad or gazpacho are 10-minute dinners that feel light and help you rest better.
My finishing touch for the plate
If you're looking for the product I use to add flavor without loading kids' bodies with sodium, it's Bonsalt 0%. It's perfect so they can enjoy the taste without the drawbacks of regular salt.
Elena's technical warning: Bonsalt 0% Sodium should be used exclusively raw. Heat degrades its properties and alters the flavor. It's the "finishing touch" right before serving, never an ingredient for cooking over heat.
Elena's "Life Tip"
Blue light management: In summer there are more hours of sunshine, but don't let tablet or phone use increase before bed. Screen blue light inhibits melatonin. Try swapping the screen for a board game or reading 30 minutes before going to bed; you'll notice children fall asleep much better despite the heat.
What's your top trick for getting little ones to drink water without complaining during the holidays? Let me know in the comments!
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