Water is a great source of fun and play for kids in summer. Most of us will remember the fun of running through water sprays, swimming in the sea or visiting the local pool on a hot day. Water is one of the most basic elements known to mankind, and our bodies are made up of almost 70 per cent water – which perhaps explains why we enjoy it so much! Why not take your children to the swimming pool or beach this summer and enjoy the benefits? Remember to stay hydrated as you enjoy the benefits of being active outdoors. Drink at least 1.5 litres of water a day. You can do this by visiting water coolers, taking a bottle with you or buying water bottles when you are out and about. This lovely, cold water also feels fantastic against the skin. Avoid buying expensive commercial drinks which are usually full of sugar, chemicals and additives. Your body doesn't need these things – it just wants plain, good water to keep it looking and feeling great! As well as drinking water to stay hydrated and healthy, make sure you put on plenty of sun protection and reapply it regularly. Use sunglasses to protect the eyes from UV rays and remember to drink while exercising in the water – many people forget! It is also best to stay out of the sun between 11am and 3pm, when UV rays are at their strongest. Failing that, cover up with a wide-brimmed hat and t-shirt, along with your high-factor sun protection. Finally, avoid drinking alcohol in the sun or you will become very dehydrated. And eat plenty of fresh foods containing nutrients, vitamins and minerals to keep you looking and feeling your absolute best!