Summer Health Tips for Kids – An Important Guide for Pakistani Parents
Protect your child from the summer heat with these easy and effective health tips. From hydration to diet and sun safety, here’s a guide every Pakistani parent needs.
In most parts of Pakistan, summer means intense heat, humidity, and sometimes power outages. As the temperature rises, so does the risk of dehydration, heat exhaustion, stomach issues, and skin problems—especially in children.
Children are naturally more active, and their bodies heat up faster than adults’. That’s why it’s important for parents to be extra careful during these months. With a few simple changes in routine, your child can enjoy the summer while staying healthy and safe.
1. Hydration Comes First
Dehydration is the biggest summer risk for kids. Whether they’re playing outdoors, going to school, or attending summer camp, make sure they drink water regularly.
Tips:
- Give them a personal water bottle they carry everywhere.
- Offer water every hour, not just when they feel thirsty.
- Add lemon slices, mint, or Rooh Afza for flavor if they resist plain water.
- Avoid fizzy drinks and packaged juices—they’re full of sugar and dehydrate rather than help.
2. Dress for the Weather
Light, loose, and breathable clothing is essential.
Choose:
- Cotton clothes in light colors (white, beige, light blue)
- Hats or caps for outdoor play
- Covered shoes or sandals with socks to avoid foot burns on hot ground
Avoid dark-colored, tight, or synthetic fabrics that trap heat and cause rashes.
3. Eat Light, Eat Right
Summer is not the time for heavy, oily foods. High temperatures make it harder to digest rich meals.
Ideal Summer Foods for Kids:
- Yogurt (dahi): cooling and full of probiotics
- Fruits: watermelon, mango (in moderation), peaches, lychees, apples
- Vegetables: cucumbers, carrots, boiled potatoes
- Homemade fruit chaat, lassi, raita, vegetable sandwiches
- Chapati rolls with chicken, egg or vegetables
Avoid deep-fried snacks like samosas, nuggets, and chips during the day. Serve them occasionally, in small portions, and not during the hottest part of the day.
4. Keep Indoor Air Circulating
During load-shedding or when there’s no AC, make sure your child:
- Has access to a fan or a well-ventilated room
- Wears light clothes even indoors
- Uses a wet towel to wipe their face and body if feeling overheated
- Avoids excessive physical activity during peak heat hours (12pm–4pm)
5. Manage Screen Time
Summer break often leads to increased use of screens. But too much screen time can affect sleep, mood, and eyesight.
What to do:
- Set clear limits on screen time daily
- Encourage indoor board games, art, storytelling, or puzzle-solving
- Include physical play (like balloon volleyball, dancing, or simple yoga) early in the morning or after sunset
6. Watch for Heat Illness Symptoms
Know the warning signs of heat exhaustion or dehydration:
- Dry lips and tongue
- Dizziness or headache
- Nausea or vomiting
- Extreme tiredness
- No urine for 6–8 hours
If any of these occur, move the child to a cool place, give water or ORS, and consult a doctor if needed.
7. Protect from Mosquitoes
Summer also means dengue and malaria risks. To protect your child:
- Use mosquito repellent spray or lotion (especially in the evening)
- Ensure proper netting or screens on windows
- Cover arms and legs in the evening
- Remove any standing water from buckets, plant pots, and balconies
8. Practice Good Hygiene
Due to sweat and heat:
- Encourage twice-daily showers
- Keep nails trimmed
- Change clothes if they get sweaty
- Wash fruits and veggies properly
This reduces the chances of skin infections, stomach bugs, or rashes.
Final Thoughts
Summer in Pakistan can be harsh, but it doesn’t have to be dangerous. With a few smart habits, your child can stay active, happy, and healthy all summer long. At Gateway International School, we teach children to care for their bodies and practice healthy summer routines—with the support of trained staff and a safe environment.
Let this summer be fun and safe for your child, both at home and at school!
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