Summer vacation is a time for fun and relaxation, but it’s also important to ensure that kids remain healthy and safe during these months. At CapRock, we care about your children’s well-being and want to provide you with essential tips to keep them staying healthy during summer vacation.

Hydration: A Key to Staying Healthy During Summer Vacation

Encourage Regular Water Intake

The Texas heat is intense and only getting worse.  Sweating is our primary means of staying cool.  So staying hydrated is crucial for kids. Encourage them to regularly drink water or an electrolyte solution such as Gatorade or Powerade, even if they don’t report being thirsty. Pack a reusable water bottle for outings and remind them to take sips frequently.  Avoid water in disposable plastic bottles as recent evidence has identified harmful chemicals from the plastic bottle contaminate the water, particularly when exposed to sunlight.

Opt for Hydrating Foods

Incorporate hydrating foods into your children’s summer diet. Watermelon, cucumbers, oranges, and strawberries are not only refreshing but also help maintain hydration levels.

Balanced Nutrition for Active Days

Prioritize Healthy Snacks

During summer activities, kids often reach for quick snacks. Ensure these snacks are nutritious. Fresh fruits, vegetables, nuts, and whole grains provide sustained energy without the negative health consequences of sugary or highly-processed foods.

Maintain a Balanced Diet

A balanced diet is vital for kids staying healthy during summer vacation. Include a variety of fruits, vegetables, proteins, and whole grains in their meals. Avoid excessive sugary treats, highly processed and fast food.

Sun Safety Tips

Use Sunscreen

Protecting your child’s skin from harmful UV rays is essential making suncreen very important. Sunburns suffered at a younger age are particularly damaging, with long-term consequences for skin health and skin cancer risks.  Apply a broad-spectrum sunscreen with at least SPF 30 before they head outdoors and reapply every two hours or after swimming.

Wear Protective Clothing

Encourage kids to wear hats, sunglasses, and lightweight long-sleeve shirts when spending extended periods in the sun. This adds an extra layer of protection against sunburn.

Staying Active Safely

Supervised Swimming

Swimming is a favorite summer activity, but is also a major cause of death for kids, especially toddlers. Ensure pools are appropriately fenced and that the gates and latches are working reliably.  Always supervise children near water and teach them basic water safety rules. Enroll them in swimming lessons if they don’t already know how to swim.  Even if they know how to swim, discourage swimming alone so that if a medical issue develops, someone is nearby to identify it and intervene.  Swimming in areas with heavy current is always risky and should be avoided.

Encourage Outdoor Play

Summer is a great time for physical activity and outdoor play. Biking, hiking, and playing sports are great ways for kids to stay active. Ensure they wear appropriate safety gear, such as helmets and pads.  Trampolines are common causes of summer injuries and should be avoided unless they are surrounded by a reliable net to prevent falling off.  

Preventing Insect Bites

Texas summers include many insects that can cause health issues.  For example, ticks can spread Lyme Disease, Rocky Mountain Spotted Fever or other illnesses.  Mosquito-borne illnesses such as Dengue, West Nile, or Zika infection are increasing in frequency, even in the United States.  And chigger bites are just miserable!  Steps should be taken to reduce the risk of being bitten by ticks or mosquitos.  

Use Insect Repellent

Use insect repellent containing DEET or other EPA-approved ingredients to prevent mosquito and tick bites.

Wear Appropriate Clothing

Dress your children in long sleeves and pants during peak insect activity times, typically dawn and dusk. This can help minimize the risk of bites.

Avoid Certain situations

Being outdoors without the protection of insect repellant and appropriate clothing is more likely to result in mosquito bites in the early morning and late evening hours.  Chiggers are most prevalent when tall grass rubs against bare legs, so it’s best to wear pants and insect repellant if in these areas.

Healthy Sleep Habits

Maintain a Consistent Sleep Schedule

Summer vacation can disrupt normal sleep routines. Aim to maintain a consistent bedtime and wake-up time to ensure your children get adequate rest.

Create a Relaxing Bedtime Routine

Establish a calming bedtime routine to help your kids wind down. Limit screen time before bed and consider reading a book or listening to soothing music.

Final Thoughts

At CapRock, we want kids to be well as they have the best summer possible!  By following these tips, you can help your children have a safe, enjoyable, and healthy summer. If you have any concerns or need further advice, don’t hesitate to reach out to us.