School’s out for summer: How to keep your child happy and healthy all summer long

By Shantala Sonnad, MD, Family Medicine, Nuvance Health Medical Practice

Ah, summer— a season of sunshine and outdoor adventures. However, as temperatures climb, let’s not forget to give our child’s health a little extra love. Help your child live their summer to the fullest by ensuring they stay hydrated, happy and embrace healthy habits. Here’s how to make this summer their healthiest yet!

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Keeping your child hydrated during summer is important for their well-being

Let’s face it, we all need a reminder now and then to drink more water. Hydration is key, especially while your child is running around outside in the hot summer sun.

Staying hydrated is essential for your child’s vital functions

Hydration isn’t just about quenching your thirst— it’s vital for overall health. Our bodies are made up of 50 to 60% water and it’s involved in almost every bodily function, from protecting our organs to regulating body temperature. Proper hydration cushions our joints, supports skin health and even helps prevent illness by strengthening our mucous membranes!

How much water your child should drink each day

To determine how much water your child should drink, divide their weight by two and encourage them to drink that many ounces daily. For example, if your child weighs 80 pounds, aim for 40 ounces of water daily. That’s about five glasses of water each day.

Make hydration fun by adding fresh fruit

Drinking water doesn’t have to be boring! Give your child’s water a burst of flavor by adding slices of lemon, mint or berries. If they’re drinking from a reusable water bottle, remember to wash it after each use to avoid germ buildup.

Your child has plenty alternatives to water for keeping themselves hydrated

Water should be your child’s go-to choice, but don’t overlook hydrating foods such as watermelon, cucumber and celery. Try spreading cream cheese on cucumbers or peanut butter on celery. Not only is it super yummy, but the protein will also help keep your child full! Sports drinks with electrolytes are also a good alternative.

Keeping your child hydrated throughout the day matters, especially if they’re playing outdoors

Before your child leaves the house, remember to send them on their way with a water bottle. It’s their best hydration buddy! Frozen water bottles are helpful if they’ll be away from their house for a few hours. It will stay cool throughout the day. Make sure they drink water before, during and after outdoor activities to reduce their risk of heat exhaustion or heatstroke. If your child is experiencing headache, nausea or dizziness, make an appointment with their primary care provider.

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Exercise and outdoor activities can keep your child happy and healthy

Regular exercise increases endorphins, the body’s natural happiness hormones. Physical activities can help your child feel happy and boost their energy. To keep your child happy and healthy this summer, consider encouraging them to participate in activities such as:

Swimming: Spend an afternoon at the local pool or beach. Swimming is a full-body workout that's fun and refreshing.

Bike rides: Explore your neighborhood or local parks. It's a great way to enjoy nature and stay active.

Playground adventures: Visit nearby playgrounds where your child can run, climb and swing.

Nature hikes: Plan weekend hikes on local trails. It's an excellent way for your child to connect with nature and stay active.

Treasure hunts: Create a backyard or park treasure hunt to keep your child moving and engaged.

Family walks: After dinner, take a leisurely walk around the block. It’s a great way to bond and wind down the day.

Healthy habits can help your child feel their best all summer long

Summer offers a unique opportunity to prioritize your child's health. Here are tips to nourish their body, protect their skin and keep them active throughout the season.

Fill their plate with fresh, colorful foods

If you have a picky eater, make healthy eating fun by preparing the following for snack time:

Fruit Kabobs: Let your child help assemble colorful fruit kabobs with pieces of fruit, such as watermelon, grapes, strawberries and pineapple.
Smoothie Popsicles: Blend fruits into smoothies and pour them into popsicle molds for a refreshing, healthy treat.
Veggie Faces: Create fun veggie faces on whole grain crackers using cucumber slices, cherry tomatoes and shredded carrots.

Keep your child safe and cool during summer

Consider the following protection to safeguard your child against the hot summer sun:

Apply sunscreen: Protect your child's skin from harmful UV rays by applying a broad-spectrum sunscreen (SPF 30 or higher) every time they head outside.

Wear colorful rash guards: Dress your child in bright-colored, long-sleeve rash guards for pool or beach days. Choosing bright colors like orange or yellow will make it easy to keep your eye on your child while they’re swimming.
Wear a hat and sunglasses: Help your child avoid getting sunburn on their scalp or face by wearing a hat and keeping the sun out of their eyes with sunglasses.
Setup a shaded area: An umbrella or pop-up tent for breaks during outdoor playtime is a great way to get out of the sun for a bit.
Wash hands thoroughly: Encourage your child to rub their hands together with soap and warm water for at least 20 seconds.
Check for ticks: Always do a tick check after being outdoors. Ticks like to hide in moist, warm areas. If your child is bitten by a tick, call their primary care provider right away.

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As we enjoy the warmth of summer, let's prioritize our children's health. By keeping them hydrated, encouraging fun outdoor activities and nourishing them with seasonal fruits and veggies, we can ensure they have a vibrant and well-balanced season.

Dr. Shantala Sonnad is a family medicine physician who is certified by the American Board of Family Medicine and American Academy of Family Physicians. She focuses on a holistic approach to medicine, ensuring the utmost attention to her patient's needs. Welcoming and compassionate, she loves meeting new patients and assisting them on their path to overall wellness. She is an active member of the Physician's Committee for Responsible Medicine, prioritizing a plant-based lifestyle as a key to longevity. When not caring for her patients, she enjoys spending time with her husband and two young children and maintains an active and healthy lifestyle involving cooking vegan meals, kickboxing and running.

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