🌞 How to Take Care of Kids’ Health in Summer in India
When summer rolls around in India, it’s a mix of joy and worry for parents. On the one hand, there are vacations, mangoes, and lots of playtime. But on the other hand, the harsh sun, rising temperatures, and heatwaves can take a toll—especially on children’s health.
As a parent, your goal is to let your kids enjoy their break without compromising their well-being. So here’s a simple, natural guide to help your little ones stay healthy, active, and cool all summer long.
🥤 1. Keep Them Hydrated – All Day Long
Children tend to lose a lot of body fluids when they’re active, especially under the hot sun. Dehydration can lead to fatigue, headaches, and even dizziness.
Tips:
- Encourage drinking plain water every hour, even if they don’t feel thirsty.
- Offer natural hydrating drinks like coconut water, chaas (buttermilk), lemon water, or homemade fruit juices.
- Keep water bottles handy during play or travel.
✅ Avoid: Sugary sodas and artificially flavored juices—they do more harm than good.
🍉 2. Serve Light, Fresh, and Seasonal Foods
The best way to cool the body from within is through the food we eat.
Include:
- Fruits: Watermelon, muskmelon, mangoes (in moderation), papaya, and oranges
- Vegetables: Cucumbers, bottle gourd (lauki), ridge gourd, and leafy greens
- Cool foods: Curd, yogurt, khichdi, poha, and lightly spiced home-cooked meals
Avoid:
- Oily snacks, fried food, and spicy curries
- Junk food and heavy sweets that cause indigestion in hot weather
🍽️ Pro tip: Involve your kids in preparing fun, cool recipes like fruit popsicles or yogurt smoothies.
👒 3. Dress Smart for the Heat
Kids are sensitive to temperature changes and need breathable clothing in summer.
What works best:
- Light cotton fabrics
- Loose-fitting clothes
- Soft pastel shades that reflect sunlight
- Caps or wide-brimmed hats when stepping outside
👚 Keep a change of clothes handy for sweaty days—damp clothes can cause rashes and irritation.
🧴 4. Protect Their Skin from the Sun
Too much sun can cause skin damage and heat rashes, especially on delicate skin.
Skin-care basics:
- Apply child-safe sunscreen (SPF 30 or above) if going outdoors
- Use mild soaps and moisturizers
- Give twice-daily baths—preferably with lukewarm water and a pinch of neem leaves or rose water
🌿 Natural tip: Mix a little aloe vera gel or sandalwood paste on heat rashes—it’s gentle and cooling.
🕶️ 5. Time Outdoor Play Carefully
Summer isn’t the time for all-day outdoor adventures. The afternoon sun (12 PM to 4 PM) can be intense and dangerous.
What you can do:
- Let kids play early in the morning or after 5 PM
- Shift activities indoors during peak hours—puzzles, art, reading, or fun indoor games
- Keep them under shade or use umbrellas when stepping out
🧼 6. Focus on Hygiene and Cleanliness
Hot weather makes kids more vulnerable to infections, especially stomach bugs and skin issues.
Healthy habits to teach:
- Wash hands before meals and after playing
- Bathe regularly and wear clean clothes
- Keep nails trimmed
- Avoid street food and wash fruits thoroughly
🧽 Important: Disinfect water bottles, tiffin boxes, and toys regularly to avoid bacterial buildup.
😴 7. Let Them Rest and Recharge
Heat can make kids cranky, irritable, and tired faster than usual.
Encourage:
- A regular sleep schedule with 8–10 hours of night sleep
- Short afternoon naps if they’ve been active in the sun
- A calm, cool sleep environment—use fans, coolers, or light bedsheets
🌙 A light dinner and a splash of cold water before bed help them sleep better.
🚨 8. Watch Out for Heat-Related Signs
Even with all precautions, kids may still show signs of overheating.
Warning signs to look for:
- Tiredness or excessive sleepiness
- Dry mouth, sunken eyes
- No appetite
- Rashes or red patches on the body
- Vomiting, loose motions, or fever
🏥 If you spot any of these, don’t delay—see a pediatrician right away.
🧘♀️ 9. Keep Minds Engaged Too
Just like physical health, mental well-being is important—especially during long summer holidays.
Ideas to keep them positively engaged:
- Introduce light yoga or breathing exercises
- Creative time: Drawing, coloring, storytelling, crafts
- Audiobooks, DIY science experiments, or board games
📱 Try to limit screen time and encourage more hands-on fun!
📋 10. Don’t Skip Regular Check-Ups
Before or during the summer holidays, ensure:
- Your child’s vaccinations are up to date
- Basic health check-ups are done
- You stock up on oral rehydration salts (ORS), band-aids, and a home thermometer
👨⚕️ Ask your child’s doctor if supplements like vitamin C or zinc are needed for added immunity.
🌼 Final Thoughts
Summer is a magical time for children—full of memories waiting to be made. With just a little extra care, you can make sure your child enjoys the season without falling sick. It’s all about staying cool, eating smart, resting well, and embracing a slower, fun-filled pace of life.
So, let the mangoes drip, let the laughter flow, and make this summer safe and beautiful for your kids! 🌈
