Well, school is out and, with many kids going to day camps or simply playing with friends in the neighborhood, it is important to keep children hydrated, fed, and protected from the sun. Make sure that your kids have plenty of water to drink. To keep them from turning the door to your refrigerator into a revolving door, store drinks and snacks in coolers full of ice. Flavored waters are available in stores but watch the sugar content. Adding lemon or lime to water is refreshing. It is a good idea to limit sodas. They tend to make one thirstier. You don't want to have your kids drinking a lot of sugar-loaded drinks but you want want to limit the amount of artificial sweeteners as wells.

Making cold fresh fruit available is a good way to add vitamins, flavor and fiber to your child's diet. Grapes can be frozen on a tray in the freezer. Tasty, and thirst quenching too! Cantaloupe, cucumbers and carrot sticks and watermelon can be included in camp lunches. There are low-fat salad dressings that can be used for dips.

Hummus is a spread that can be used for dips. It is especially tasty with carrots. You can make your own hummus spread or dip. There are a number of variations and you can choose the ingredients that match your child's likes and dislikes.

Recipe: 1-1/2 cups cooked garbanzo beans (chick peas)
4 ounces silken tofu, well-drained
1/4 cup parsley, well-chopped
5 tablespoons lemon juice
1 tablespoon lime juice
1-2 cloves fresh garlic
1 tablespoon olive oil
1/3 cup sesame tahini
salt to taste

The chickpeas are a source of complex carbohydrates, vitamins and Omega-3 fatty acids. Blend all ingredients in a food processor until the desired consistency. Garnish with paprika if desired. Serve on whole wheat pita pieces, toasted or plain.

Don't forget the sunscreen. A tan looks great and many of us grew up with using sunscreen. Now, we are visiting the dermatologist for removal of basal cell carcinomas. Caps and brimmed hats can help protect your children from damaging sun rays and keep them a bit cooler.