How to Stay Healthy in Summer: Best Tips for Kids and Teens

The summer season is a wonderful time for kids and teens to enjoy outdoor activities, have fun with friends, and create lasting memories. However, it’s presents unique challenges for maintaining a healthy lifestyle, such as increased exposure to heat, the temptation to indulge in unhealthy snacks, and disrupted sleep schedules. By adopting simple yet effective strategies, you can help your children stay physically and mentally fit throughout the season. In the following sections, we’ll explore some of the best tips for keeping kids and teens healthy during the summer months.

Why Summer Health Tips are Important for Kids and Teens

Summer is a time for fun in the sun, but it also brings unique health challenges. The warmer temperatures, increased outdoor activities, and communal settings like camps can pose heightened risks to their well-being. Children are more sensitive to extreme heat because their bodies are still learning how to control their temperature, making them susceptible to dehydration and heat-related illnesses. Moreover, hotter weather makes bacteria in food grow faster, which can lead to stomach problems. Outdoor activities also increase exposure to insects carrying diseases like Lyme, as well as the likelihood of swimming-related accidents and sports injuries. To ensure a safe and enjoyable summer for kids and teens, it is crucial to take appropriate precautions and follow expert-recommended guidelines. By prioritising hydration, heat safety, infection prevention, and activity-specific measures, parents and caregivers can help mitigate these seasonal health risks and promote the overall well-being of their children during the summer months.

Top 10 Summer Health Tips for Kids and Teens

Summer is an exciting time for kids and teens to enjoy outdoor activities and have fun in the sun. However, it’s crucial to prioritise health and safety during this time. Here are ten essential tips to keep your children healthy and happy throughout the summer months.

1. Stay Hydrated

Staying hydrated is vital during the summer, especially when kids and teens are engaging in outdoor activities. Encourage your children to drink plenty of water throughout the day to avoid dehydration, which can cause fatigue, headaches, and heat-related illnesses. Aim for at least 6-8 glasses of water per day, and increase the amount during periods of intense physical activity or in hot weather. Carrying a refillable water bottle can help remind them to drink regularly.

2. Practice Sun Safety

Protecting your child’s skin from harmful UV rays is crucial during the summer months. Apply a broad-spectrum sunscreen with an SPF of at least 30 to all exposed areas of the skin, including the face, neck, ears, and hands. Reapply every two hours, or more frequently if your child is swimming or sweating excessively. Encourage your child to wear protective clothing, such as wide-brimmed hats, long-sleeved shirts, and sunglasses with UV protection. Seek shade during the peak sun hours between 10 am and 4 pm when the UV rays are the strongest.

3. Ensure Water Safety

Swimming and water activities are popular during the summer, but they also pose potential risks. Ensure that your child learns to swim and is comfortable in the water. Enrol them in age-appropriate swimming lessons taught by qualified instructors. Always supervise your children when they are near water, including pools, lakes, and beaches. Designate a responsible adult to watch over them and ensure they are within arm’s reach, especially for younger children and weak swimmers. Teach your child about water safety rules, such as not running near the pool, diving only in designated areas, and never swimming alone.

4. Limit Screen Time and Encourage Physical Activity

Summer is an excellent opportunity for kids and teens to engage in physical activities and enjoy the outdoors. Encourage your child to participate in at least 60 minutes of moderate to vigorous physical activity every day. This can include activities such as playing sports, riding bikes, swimming, or going for walks. Limit screen time, including television, video games, and electronic devices, to no more than two hours per day. Excessive screen time can contribute to a sedentary lifestyle, obesity, and other health problems. Instead, promote active play and outdoor exploration to keep your child physically active and mentally stimulated.

5. Healthy Eating Habits

Summer is a great time to enjoy fresh, seasonal fruits and vegetables that provide essential nutrients and hydration. Encourage your child to eat a balanced diet that includes a variety of colorful fruits and vegetables, whole grains, lean proteins, and healthy fats. Limit sugary drinks, processed snacks, and fast food, which can contribute to weight gain and poor health. Instead, offer water, unsweetened beverages, and healthy snacks such as fresh fruit, vegetable sticks, and whole-grain crackers.

6. Practice Safety During Recreational Activities

Summer is a time for outdoor recreation, but it’s important to prioritise safety during these activities. When your child is cycling, skateboarding, or rollerblading, ensure they wear appropriate safety gear, including a helmet, wrist guards, and knee and elbow pads. Teach your child the rules of the road and emphasise the importance of staying alert and aware of their surroundings. Supervise younger children during outdoor play and ensure that playgrounds have soft, shock-absorbing surfaces to minimise the risk of injury.

7. Prevent Insect Bites

Insect bites can be uncomfortable and, in some cases, can transmit diseases. To protect your child from insect bites, use insect repellents containing DEET, picaridin, or other EPA-approved ingredients. Dress your child in long-sleeved shirts, long pants, and closed-toe shoes when spending time outdoors, particularly in wooded or grassy areas. Avoid scented lotions, perfumes, and hair sprays, which can attract insects. Teach your child to avoid disturbing insect nests and to stay calm if a bee or wasp is nearby.

8. Get Adequate Sleep

Sleep is essential for a child’s growth, development, and overall health. During the summer months, it’s easy for sleep schedules to become disrupted due to later bedtimes and more flexible routines. However, it’s important to ensure that your child gets enough sleep each night. The recommended amount of sleep varies by age:

• Toddlers (1-2 years): 11-14 hours
• Preschoolers (3-5 years): 10-13 hours
• School-aged children (6-13 years): 9-11 hours
• Teenagers (14-17 years): 8-10 hours

Establish a consistent bedtime routine that includes calming activities such as reading, taking a bath, or listening to soothing music. Create a sleep-friendly environment that is cool, dark, and quiet. Limit screen time before bed, as the blue light emitted by electronic devices can interfere with sleep. Encourage your child to engage in physical activity during the day, which can help promote better sleep at night.

Know More: How Much Sleep Do You Really Need?

9. Avoid Heat Exhaustion and Heatstroke

During hot summer days, children and teens are at risk of developing heat exhaustion and heatstroke. These conditions occur when the body overheats and can be dangerous if not treated promptly. Symptoms of heat exhaustion include heavy sweating, dizziness, headache, nausea, and muscle cramps. If left untreated, heat exhaustion can progress to heatstroke, which is a medical emergency characterised by a high fever, confusion, and loss of consciousness. To prevent heat-related illnesses, encourage your child to stay hydrated, wear lightweight and light-colored clothing, and take frequent breaks in the shade or air-conditioned spaces. Avoid strenuous outdoor activities during the hottest parts of the day, typically between 10 am and 4 pm. If your child shows signs of heat exhaustion, move them to a cool place, give them water to drink, and apply cool, wet cloths to their skin. If symptoms worsen or do not improve, seek medical attention immediately.

10. Be Cautious with Food Safety

Summer picnics, barbecues, and outdoor dining are popular activities, but they also present a risk of foodborne illnesses. To keep your child safe, practice good food safety habits. Keep perishable foods, such as meats, dairy products, and salads, refrigerated until ready to serve. Use separate cutting boards and utensils for raw meats and ready-to-eat foods to avoid cross-contamination. Cook foods to their recommended internal temperatures and use a food thermometer to ensure doneness. Keep hot foods hot and cold foods cold, and do not leave perishable items out at room temperature for more than two hours (or one hour if the temperature is above 32°C). Teach your child to wash their hands thoroughly with soap and water before eating and after handling raw foods.

Also Read: Best food to eat in summer

Conclusion

In summary, by adopting healthy habits during the summer months, such as wearing sunscreen, staying well-hydrated, reducing screen time, and being cautious around water and insects, children and teenagers can enjoy a safe and enjoyable summer season. Encouraging these practices will help ensure their lasting well-being and create memorable summer experiences filled with activity while protecting them from the risks associated with heat and sun exposure.

Frequently Asked Question (FAQs)

References

• https://pmc.ncbi.nlm.nih.gov/articles/PMC6378489/
• https://journalistsresource.org/education/income-students-summer-eating-exercise/
• https://academic.oup.com/sleep/article-abstract/42/Supplement_1/A98/5451282?redirectedFrom=fulltext
• https://www.sciencedirect.com/science/article/abs/pii/S0095069616301887