MRH Pediatric PA Cassandra Rusche knows that summertime can be both fun and challenging for families with children and teens. Here she offers some tips to keep your kiddos safe, healthy, and happy all summer long.

Be sure they’re hydrated

When kids get even mildly dehydrated, they often have headaches or feel tired or irritable. “Good hydration is a must for kids in the hot months,” Rusche said. “Push for water. Try a cool new water bottle to encourage your kids to drink water throughout the day.”

If your kids don’t enjoy plain water, try adding a few fresh fruit slices to a pitcher of water and keeping it in the fridge. Lemon, lime, berries, and even cucumber can be used to cost- effectively flavor water without any added sugar.

Rusche also pointed out that kids shouldn’t drink much juice because it’s high in sugar and calories, which can cause weight gain, contribute to the risk of type 2 diabetes and heart disease, and promote tooth decay.

Offer healthy meals and snacks

“Over the summer, continue your child’s healthy diet,” Rusche said. “Be sure to include fruits, veggies, and protein. And try to have at least one family meal together every day to teach good habits and keep the family connected.”

Not only is junk food empty calories, it can also make kids feel bad, Rusche pointed out. “Remember that artificial flavors, dyes (think red dye), and spicy snacks like hot Cheetos and Takis can cause stomachaches and even affect behavior.”

Encourage good sleep habits

Sleep has a profound effect on children’s physical and mental health and development. Rusche encourages parents to set daily schedules and teach children about the importance of sleep.

“Darken rooms and limit screen time before bed,” she said. “If your child is having trouble sleeping, talk to a provider before trying things like melatonin or over-the-counter sleep aids. Also try to maintain a schedule. Sleep needs depend on age, but anything less than seven or eight hours of sleep a night for young people of any age is typically not enough.”

Get them outside

One of the healthiest summer habits you can encourage for your kids is spending time outdoors, Rusche emphasized. Fresh air and outside activity promote physical health and mental well-being. They encourage exercise, boost vitamin D, reduce stress, and promote creativity and imagination—social skills, too, when kids are playing outside with other kids.

Of course, outdoor safety is also essential. Apply sunscreen generously. Require bike helmets if your kids will be cycling. “Drowning is also a huge summer risk,” Rusche said. “Know where your kids are, and make sure a responsible adult is monitoring them closely if they’ll be around water.”

Follow a schedule

It can be tempting to allow children and teens to simply drift all summer, but they’ll feel better and stay healthier if they’re given a schedule. “Kids thrive on routine,” Rusche said. “Fill up their days with things like park time, library time, and/or swim time. Do a family game night. Try to
discourage too much screen time.”

Safe online educational sites for children include PBS Kids, Khan Academy, National Geographic, healthychildren.org, myplate.gov, Superkids Nutrition, and Highlights. Also see the list of community resources below.

Stay involved

Unsupervised kids often get into trouble when they are bored, Rusche said. “Ask questions and support your kids,” she said. “Know where they are, and check in with them regularly. Encourage healthy activities to keep them active and make the transition out of and back into the school year easier.”

Schedule a well visit

Summer is the ideal time to schedule your children’s check-ups, according to Rusche. “If you bring in your child for their annual well visit, we can go over any issues they may be experiencing, review growth and healthy habits, get their vaccines up to date, and do their sports physicals for the coming year as well,” she said. Memorial Regional Health Clinic Pediatrics has openings!