Healthy, happy, and safe: Summer tips for children

…Helping our children make the most of their vacation

By Dr Tariq Jagnarine

Fam Med, Endocrinology/Diabetes

For many children, summer is a time of excitement, adventure, and well-earned rest from the classroom. It is an opportunity to spend time with family, explore the outdoors, develop new skills, and simply enjoy being a child.
However, summer also brings unique health and safety challenges. Changes in routine, increased outdoor activities, warmer weather, and more screen time can all affect a child’s physical and emotional well-being.
As parents and caregivers, we play an important role in ensuring that children remain healthy, active, and safe throughout the vacation.

Stay hydrated
Children are more likely than adults to become dehydrated, especially while playing outdoors.
Encourage children to:
• Drink plenty of water throughout the day.
• Carry a reusable water bottle when leaving home.
• Choose water instead of sugary drinks and energy drinks.
• Drink extra fluids during hot weather and sports activities.
Watch for signs of dehydration, including excessive thirst, dry mouth, dizziness, tiredness, and reduced urination.

Eat a balanced diet
Summer often means more snacks and fast food, but good nutrition remains essential for healthy growth.
Aim to include:
• Fresh fruits and vegetables
• Whole grains
• Lean proteins such as fish, chicken, beans, and eggs
• Milk or other calcium-rich foods
Limit:
• Sugary drinks
• Chips and processed snacks
• Excess sweets and candies
Healthy eating provides children with the energy they need to learn, play, and grow.

Stay active every day
Children should aim for at least 60 minutes of physical activity daily.
Encourage activities such as:
• Football
• Cricket
• Cycling
• Swimming
• Dancing
• Walking
• Outdoor games
Physical activity strengthens the heart, muscles, and bones while supporting mental health and reducing screen time.

Protect against the sun
Spending time outdoors is healthy, but too much sun exposure can cause sunburn and increase the risk of skin damage.
Protect children by:
• Wearing hats with wide brims
• Using sunscreen (SPF 30 or higher)
• Wearing lightweight clothing that covers the skin
• Seeking shade during the hottest part of the day, usually between 10:00 am and 4:00 pm.

Practise water safety
Whether visiting a pool, river, lake, or beach:
• Never leave children unattended near water.
• Ensure young children are always supervised by a responsible adult.
• Use properly-fitted life jackets during boating or water sports.
• Teach children basic swimming and water safety skills whenever possible.
Drowning is preventable with proper supervision.

Prevent mosquito bites
Mosquitoes can spread illnesses such as dengue.
Help protect children by:
• Applying age-appropriate insect repellent.
• Wearing long sleeves and trousers during peak mosquito hours.
• Removing standing water around the home.
• Using window screens or mosquito nets when needed.

Stay safe while cycling and playing
Children should always:
• Wear a properly-fitted helmet when cycling.
• Use protective gear for skating and other sports.
• Cross roads only with adult supervision or at designated crossings.
• Avoid playing near busy roads or construction sites.

Limit screen time
Summer should not become “screen time season”.
Encourage children to:
• Read books
• Learn a new hobby
• Play board games
• Spend time outdoors
• Help with simple household activities
• Connect with family and friends.
A healthy balance between technology and active play supports both physical and mental development.

Support mental well-being
Summer is also a time to nurture emotional health.
Parents can:
• Spend quality time together
• Listen to children’s concerns
• Encourage creativity through art, music, and storytelling
• Praise positive behaviour and achievements
A supportive home environment helps children build confidence and resilience.

Maintain good hygiene
Simple habits help prevent illness.
Teach children to:
• Wash hands regularly with soap and water
• Bathe daily after outdoor activities
• Brush their teeth twice a day
• Cover coughs and sneezes
• Avoid sharing personal items such as towels and water bottles

Keep up with health care
Summer is a good time to:
• Schedule routine medical check-ups
• Update vaccinations if needed
• Arrange dental visits
• Have vision or hearing assessments if recommended
Preventive health care helps children return to school healthy and ready to learn.
As a family physician, one of the greatest joys is seeing healthy children grow into healthy adults. I have also seen how many illnesses and injuries can be prevented through simple everyday habits.
Children do not need expensive gadgets or complicated routines to enjoy a healthy summer. They need safe places to play, nutritious food, clean water, supportive families, and opportunities to learn and explore.
Some of the happiest childhood memories are created during school holidays. By making health and safety part of the adventure, we can help ensure those memories are happy ones.
Summer should be a season of fun, discovery, and growth, not preventable illness or injury.
By encouraging healthy eating, regular physical activity, good hygiene, safe outdoor play, and strong family connections, we can help our children enjoy a safe and rewarding holiday. Let’s work together to make this summer one filled with laughter, learning, and healthy memories that last a lifetime.
Have a safe, healthy, and enjoyable summer!