Summer Survival Guide: Immunity-Boosting Foods and Heat Safety Tips for Kids

Intense heat and humidity can be highly uncomfortable and present significant health hazards, particularly for infants, children, pregnant women, and the elderly. Without adequate precautions, extreme heat can lead to heat stroke and, in severe cases, death. Due to climate change, heat waves are becoming longer, more frequent, and more intense.

Children and older people are more vulnerable to the health issues that arise due to heatwaves. Here are expert recommendations to ensure your child’s immunity and safety during a heat wave, how to identify signs of heat stroke, and the appropriate steps to take if necessary.

Dr. Nishant Bansal, Consultant, Paediatrician and Neonatologist, Motherhood Hospitals, Noida shares some ways to enhance your child’s immunity during summers

1. Summer Fruits to Boost ImmunitySummer fruits in India are a delightful way to boost immunity and stay refreshed during the hot months. Mangoes, known as the “king of fruits,” are packed with vitamins A and C, which strengthen the immune system and improve skin health. Watermelons, with their high water content, keep you hydrated while providing vitamins A, C, and antioxidants that support overall health. Papayas are another immunity-boosting fruit, rich in vitamins C and A, folate, and dietary fiber, which aid digestion and enhance immune function. Pineapples offer a healthy dose of vitamin C and bromelain, an enzyme with anti-inflammatory properties. Additionally, guavas are abundant in vitamin C and antioxidants, making them a superb choice for fortifying the immune system. These vibrant and nutritious summer fruits not only cool you down but also play a crucial role in maintaining good health during the sweltering Indian summer.
2. Make Hydration Fun and NutritiousKeeping children hydrated can be fun and nutritious by incorporating a variety of colorful and flavorful options. Infuse water with slices of fresh fruits like strawberries, oranges, and cucumbers to make it visually appealing and tasty. Offer homemade popsicles made from pureed fruits and a splash of coconut water for a refreshing treat. Encourage children to eat water-rich fruits and vegetables such as watermelon, cucumber, and berries. Smoothies and buttermilk are also great options that are both hydrating and packed with nutrients. By presenting hydration in creative and delicious ways, children are more likely to stay hydrated and enjoy the process.
3. Sleep Helps Build ImmunityGetting adequate rest and quality sleep for 7-8 hours each night is crucial for overall health and well-being. Quality sleep enhances cognitive function, improves mood, and boosts the immune system, enabling the body to repair and regenerate. It also plays a vital role in maintaining a healthy weight, as proper rest helps regulate hormones that control appetite. To ensure a good night’s sleep, establish a consistent bedtime routine, create a relaxing sleep environment, and limit exposure to screens before bedtime. Prioritizing sufficient rest not only supports physical health but also promotes emotional resilience and mental clarity, making it essential for a balanced and productive life.

Here are some things you should avoid during summers

1. Avoid Outdoor activitiesDuring the peak of summer, it is crucial to avoid outdoor activities, especially during the hottest parts of the day, to protect children from the harmful effects of excessive heat. Exposure to intense sunlight and high temperatures can lead to heat exhaustion, dehydration, and sunburn. It’s essential to plan outdoor playtime in the early morning or late evening when the temperatures are cooler. Ensure children stay hydrated, wear lightweight clothing, and apply sunscreen to minimize the risk of heat-related illnesses. Prioritizing indoor activities can keep children safe and comfortable while still engaging them in fun and productive ways during the hot summer months.
2. Avoid Synthetic ClothesAvoid synthetic clothes during summers because they trap heat and moisture, making it difficult for the skin to breathe and leading to increased discomfort and sweating. This can result in skin irritation and rashes. Additionally, synthetic fabrics often lack the breathability of natural fibers like cotton, which help keep the body cool and comfortable. Opting for lightweight, breathable fabrics ensures better air circulation and a more comfortable experience in hot weather.
3. Ensure you don’t leave children in the car for a long timeLeaving children in the car for too long during summer is extremely dangerous due to the rapid rise in temperature inside a parked vehicle. Even on relatively mild days, the interior temperature can soar to life-threatening levels within minutes, leading to heatstroke or hyperthermia. Children are particularly vulnerable because their bodies heat up three to five times faster than adults. This extreme heat can cause dehydration, severe organ damage, and even death. Therefore, it’s crucial never to leave children unattended in a car during hot weather to ensure their safety and well-being.
4. Foods to avoid during summersIn summer, it’s advisable for parents to avoid serving excessively spicy foods to children as it can increase body temperature and cause sweating, acidity, abdominal pain, and nausea. Soft drinks should also be limited, as they offer empty calories and harmful additives, making healthier alternatives like lassies and fresh fruit juices more suitable. Fried foods are difficult to digest, leading to stomach cramps and lethargy. Lastly, street food is best avoided in hot weather due to the risk of harmful bacteria causing indigestion, vomiting, and dehydration.

Ensuring that your children consume nutritious foods that enhance their immune system is essential for their well-being during the summer. By combining good nutrition with proactive safety measures, you can ensure your children stay healthy and safe throughout the summer season.