Healthy Habits for Kids in the Summer

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Habits for Kids in the Summer:

Summer is a time for fun and outdoor activities, but it's crucial to ensure that children maintain healthy habits to stay safe and well. Continental Hospital Hyderabad offers valuable insights into fostering healthy habits for kids during the summer months. From promoting sun safety to encouraging physical activity and a balanced diet, this guide covers essential tips for parents and caregivers to keep children healthy and happy throughout the summer.
Sun Protection: Apply sunscreen with SPF 30 or higher at least 15 minutes before going outdoors. Reapply every 2 hours or after swimming or sweating. Hats with wide brims and sunglasses that block UVA and UVB rays also provide added protection.
Stay Hydrated: Encourage kids to drink water before, during, and after physical activities to prevent dehydration. Offer water-rich foods like watermelon, cucumbers, and oranges as snacks to boost hydration.
Healthy Snacking: Opt for snacks that are low in sugar and high in nutrients. Include options like carrot sticks with hummus, apple slices with almond butter, or yogurt with berries to keep energy levels steady and support overall health.
Physical Activity: Aim for at least 60 minutes of physical activity daily. Mix activities like running, jumping, and playing sports to promote cardiovascular health, muscle strength, and coordination.
Balanced Diet: Create meals that include a variety of food groups to ensure children get essential nutrients. Incorporate colorful fruits and vegetables, whole grains like brown rice or quinoa, lean proteins such as chicken or fish, and calcium-rich dairy products like milk or yogurt.
Limit Sugary Drinks: Offer water or milk as the main beverages and limit sugary drinks to special occasions. Encourage drinking water with meals and snacks instead of sodas or fruit juices.
Sleep Routine: Establish a consistent bedtime and wake-up time to ensure children get enough sleep each night. Create a calming bedtime routine, such as reading a book or taking a warm bath, to help them unwind and fall asleep easily.
Safety Rules: Teach children about the importance of safety during outdoor activities. Emphasize wearing helmets while biking or skating, using sunscreen with SPF 30 or higher, and applying insect repellent to prevent bites.
Screen Time Limit: Set screen time limits according to age recommendations. Encourage outdoor play, creative activities, and family interactions to balance screen time and promote social development.
Regular Check-ups: Schedule annual check-ups with a pediatrician to monitor growth, development, and overall well-being. Stay up-to-date on vaccinations to protect against preventable diseases and ensure children's health.

Do's and Don'ts in Summer for Kids:

Do encourage outdoor play and physical activity in safe environments:
Choose safe locations for outdoor play, such as parks, playgrounds, or supervised recreational areas.
Encourage a variety of activities like running, jumping, climbing, and playing sports to promote physical fitness and coordination.
Ensure children have appropriate footwear and clothing for different activities to prevent injuries.

Do provide healthy snacks and meals with plenty of fruits and vegetables:
Offer a colorful array of fruits and vegetables to make meals visually appealing and nutritionally diverse.
Incorporate fruits and vegetables into snacks like smoothies, salads, and sandwiches for added nutrients and fiber.
Involve children in meal preparation and grocery shopping to educate them about healthy food choices.

Do teach sun safety practices, such as wearing sunscreen and protective clothing:
Use sunscreen with SPF 30 or higher and apply it generously to all exposed skin at least 15 minutes before going outdoors.
Choose lightweight, long-sleeved clothing, hats with wide brims, and sunglasses to protect against UV rays.
Seek shade during peak sun hours (10 a.m. to 4 p.m.) and encourage breaks indoors to prevent overheating and sunburn.

Don't leave children unattended near water bodies, pools, or playgrounds:
Always supervise children when they are near water, even if they know how to swim.
Use appropriate safety measures such as fences, pool covers, and life jackets to prevent accidents in and around water.
Teach children water safety rules and emergency procedures in case of accidents or unexpected situations.

Don't allow excessive screen time; encourage alternative activities like reading or arts and crafts:
Set limits on screen time for TV, computers, tablets, and smartphones according to age guidelines.
Encourage offline activities like reading books, engaging in creative projects, playing board games, or exploring nature.
Create screen-free zones or times, such as during meals or before bedtime, to promote family interactions and healthy habits.
Don't forget to apply insect repellent to protect against bug bites during outdoor activities:
Use insect repellent containing DEET, picaridin, or oil of lemon eucalyptus to repel mosquitoes and ticks.
Apply insect repellent to exposed skin and clothing, following product instructions carefully.
Check for ticks and remove them promptly if found, especially after outdoor activities in wooded or grassy areas.

Understanding the Core:

Healthy habits for kids in the summer encompass various aspects of well-being, including physical activity, nutrition, sun safety, hydration, and safety awareness. These habits lay the foundation for a lifetime of good health and wellness.

When to Seek Help:

If children experience persistent health issues, sunburn, heat exhaustion, dehydration, insect bites, or injuries during summer activities, seek medical attention promptly. Continental Hospital Hyderabad offers pediatric care and emergency services to address children's healthcare needs.

Treatment Options:

Treatment options for children's health concerns may include medications, first aid, hydration therapy, wound care, and consultations with pediatric specialists as needed.

Why Choose Continental Hospitals:

Pediatric Expertise: Continental Hospital Hyderabad has a dedicated team of pediatric specialists trained to provide comprehensive care for children's health issues.

Emergency Services: The hospital offers emergency services and urgent care for children experiencing acute health problems or injuries.

Advanced Facilities: With state-of-the-art facilities and advanced medical technologies, Continental Hospitals ensure accurate diagnosis and effective treatment for pediatric patients.

Compassionate Care: The hospital's child-friendly environment and compassionate healthcare professionals ensure a positive experience for children and their families.


By promoting healthy habits, safety practices, and regular healthcare visits, parents can ensure their children have a safe and enjoyable summer. Continental Hospital Hyderabad provides the expertise, services, and support needed to address children's health needs and promote overall well-being during the summer months and beyond.

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Frequently Asked Questions

Every 2 hours, or after swimming or sweating.
Carrot sticks with hummus, apple slices with almond butter, yogurt with berries.
How much physical activity do kids need daily?
Consistent sleep schedule, calming activities like reading or baths.
Limits vary by age, encourage alternative activities.
Lightweight, long-sleeved shirts, hats with wide brims, sunglasses.