In the tropical heat of Sri Lanka, keeping toddlers hydrated is more than just a recommendation—it’s essential for their health, energy, and overall development. While adults can recognise signs of dehydration and adjust accordingly, young children rely on caregivers to ensure they get enough fluids each day. In our previous article, we talked about infants, and this article explores the best options for hydration for toddlers in Sri Lanka, from everyday beverages to traditional herbal drinks.
The Importance of Hydration for Toddlers in Sri Lanka
Due to Sri Lanka’s high humidity and warm temperatures, toddlers are more susceptible to dehydration, especially when they are active or ill. Proper hydration supports healthy digestion, nutrient absorption, and temperature regulation. It also helps prevent constipation, a common concern in toddlers.
Signs of dehydration in toddlers may include:
- Dry lips and mouth
- Reduced urine output
- Dark yellow urine
- Fatigue or irritability
To prevent these symptoms, it’s vital to offer fluids frequently throughout the day.
Appropriate Drinks for Toddlers in Sri Lanka
1. Breast Milk (Up to 12 Months)
For infants under one year, breast milk remains the best and most natural source of hydration. It contains the right balance of water, nutrients, and electrolytes essential for a baby’s development.
2. Water (From 6 Months Onward)
Plain boiled or filtered water should be introduced once the baby starts eating solids (around 6 months). By 12 months, water should become the primary source of hydration alongside meals and snacks.
3. Coconut Water
Fresh coconut water is rich in natural electrolytes like potassium and magnesium. It’s a refreshing, mildly sweet drink that’s ideal during hot weather or after playtime. Offer in moderation (¼ to ½ cup), and avoid bottled versions with added sugar or preservatives.
4. Diluted Fruit Juices
Homemade fruit juices like mango, papaya, or orange can be given to toddlers above one year. Always dilute 1:1 with water and serve only in small amounts. Juice should not replace water or whole fruits and should be served in a cup, not a bottle or sippy cup, to avoid dental issues.
5. Oral Rehydration and Electrolyte Drinks
During fever, diarrhea, or heat exhaustion, consider using oral rehydration solutions or electrolyte-rich drinks (like homemade jeera water or king coconut water) to replenish lost fluids and salts.
Traditional Herbal Beverages for Toddlers
Sri Lankan tradition offers many gentle, natural drinks that can be toddler-friendly when prepared mildly:
1. Herbal Teas
Diluted teas made from fenugreek (uluhaal), coriander seeds, or ginger can soothe mild colds or aid digestion. Always ensure they are cooled, strained, and free from strong spices or caffeine.
2. “Kanda” (Herbal Porridge)
A warm, savory rice-based drink made with leafy greens and herbs like gotukola, hathawariya, or karapincha. This can be introduced in toddler meals and is excellent for nutrition and hydration.
3. Mild Rasam
A South Indian broth made with tamarind, tomato, and mild spices. When adjusted to a toddler’s palate (less salt and spice), rasam can be a nutritious and hydrating soup.
Tips for Encouraging Fluid Intake in Toddlers
- Offer small amounts of water frequently throughout the day.
- Use colourful, toddler-friendly cups or straws to make drinking more fun.
- Include hydrating foods like watermelon, cucumber, and papaya in their diet.
- Avoid sugary drinks, soft drinks, and energy drinks, which can harm developing kidneys and teeth.
Maintaining hydration for toddlers in Sri Lanka requires attention to both the climate and your child’s daily routine. By offering a mix of water, traditional drinks, and occasional healthy juices, you can ensure your child stays refreshed, energized, and nourished—especially in the island’s warm tropical weather.
