Keeping Kids Healthy This Summer: A Parent’s Guide
Summer is the perfect season for family adventures, outdoor play, and making memories. Whether your child is swimming, exploring the park, or enjoying a family vacation, a few simple habits can help keep them healthy, active, and safe all season long.
Here are our top tips to help your children thrive this summer.
1. Stay Hydrated
Children can become dehydrated more quickly than adults, especially during hot weather and active play.
Encourage your child to:
- Drink water regularly throughout the day
- Carry a reusable water bottle when outdoors
- Take water breaks during sports and playtime
- Choose water over sugary drinks whenever possible
Tip: If your child says they’re thirsty, they’re already beginning to dehydrate. Encourage small, frequent sips before they become thirsty.
2. Protect Their Skin
Too much sun exposure can lead to painful sunburns and increase the risk of skin damage later in life.
Remember to:
- Apply a broad-spectrum sunscreen with SPF 30 or higher
- Reapply every two hours, or after swimming or sweating
- Dress children in lightweight clothing, hats, and sunglasses
- Seek shade during the hottest part of the day (10 a.m. to 4 p.m.)
Protecting their skin now helps protect it for years to come.
3. Keep Them Moving
Summer is the perfect opportunity to stay active.
Encourage activities such as:
- Swimming
- Bike rides
- Nature walks
- Playground visits
- Backyard games
- Family hikes
Aim for at least 60 minutes of physical activity each day to support healthy growth, strong bones, and overall well-being.
4. Choose Healthy Summer Snacks
Busy summer days often lead to grabbing convenient snacks, but healthy choices help fuel growing bodies.
Try:
- Fresh fruit
- Yogurt
- Vegetable sticks with hummus
- Cheese and whole-grain crackers
- Frozen fruit pops made at home
- Watermelon, berries, and grapes
Nutritious snacks provide lasting energy for summer fun.
5. Don’t Forget Sleep
Later bedtimes can quickly become a summer habit, but children still need consistent sleep to support healthy growth, learning, and emotional well-being.
Try to:
- Maintain a regular bedtime routine
- Limit screen time before bed
- Keep bedrooms cool and comfortable
Good sleep helps children wake up ready for another day of adventure.
6. Prevent Bug Bites
Mosquitoes and ticks are common during the summer months.
Help protect your child by:
- Using child-safe insect repellent as directed
- Wearing long sleeves and pants when appropriate
- Checking for ticks after outdoor activities
- Avoiding areas with standing water when possible
If your child develops a rash, swelling, or fever after an insect bite, contact your healthcare provider.
7. Practice Water Safety
Whether you’re at the pool, beach, or lake, water safety should always come first.
Remember:
- Never leave children unattended near water
- Ensure young children wear approved life jackets when needed
- Teach children to swim when they’re developmentally ready
- Keep rescue equipment nearby
Even confident swimmers need adult supervision.
8. Schedule a Well-Child Visit
Summer is an ideal time to schedule your child’s annual wellness visit before school and extracurricular activities begin.
A well-child visit allows your healthcare provider to:
- Monitor growth and development
- Review nutrition and healthy habits
- Discuss physical and emotional well-being
- Answer questions about your child’s health
- Ensure your child is ready for the upcoming school year
Preventive care helps children stay healthy not just when they’re sick, but all year long.
Enjoy a Healthy, Happy Summer
Summer is meant for making memories, exploring new adventures, and spending quality time together as a family. By encouraging healthy habits and staying proactive with preventive care, you can help your child enjoy everything the season has to offer.
At U First Health and Wellness, we’re here to support your family’s health through every season. Whether it’s a routine wellness visit, guidance on healthy habits, or caring for your child when they’re not feeling their best, our team is committed to helping your children grow, thrive, and stay healthy.
