Summer brings a range of health issues like heat stroke, dehydration, rashes and indigestion but while staying indoors, using fans and air conditioners and wearing light-coloured, breathable cotton clothing can help keep us cool, it is essential to ensure that children receive proper nutrition to keep their bodies cool.

To help you understand the importance of proper nutrition for children this summer, Shweta Mishra, Nutritionist at Gritzo, listed a comprehensive guide and recommended:

Health drinks – To control dehydration and heat exhaustion in a heatwave, choose drinks with whole, nutrient-dense ingredients and low added sugars for maximum nutritional benefits. Another healthy and safe option is coconut water. It’s rich in electrolytes, keeping you hydrated and cool in summer while boosting energy levels. Additionally, coconut water improves digestion and contains vital nutrients like calcium, iron, and vitamin C, enhancing the immune system and reducing inflammation. This is particularly crucial during a heatwave when the body is more susceptible to seasonal ailments and infections due to added heat stress.

Yogurt – Yogurt offers a valuable combination of protein, calcium, and probiotics, which are beneficial microorganisms that support a healthy gut. To incorporate yogurt into a child’s diet, it is recommended to enhance its taste by adding sweet fruits.

Seasonal and Citrus Fruits – In the summer season, it is crucial to incorporate a variety of fresh fruits in children’s diets to provide them with vital vitamins and minerals. Citrus fruits, like lemons and oranges, are excellent sources of vitamin C, known for their abdominal cooling properties and detoxification benefits. Seasonal fruits such as watermelon and mangoes also offer hydration, toxin-flushing properties, and promote healthy skin. Mangoes, in particular, are rich in minerals and antioxidants, providing immediate energy and preventing fatigue. Drinking lemon water enhances immunity, keeps the skin fresh, and aids in detoxification.

Green Leafy Vegetables – Alongside citrus fruits, including leafy vegetables in a child’s summer diet is vital for their health and energy. Green leafy vegetables like spinach, lettuce and cabbage offer numerous health benefits. They are rich in fiber, vitamins, and minerals while being low in calories, making them an excellent choice to support children’s health and ensure they receive essential nutrients. These vegetables are also packed with vitamins A, C, folic acid, calcium, iron, and other minerals, making them an effective way to boost vitamin and nutrient intake during the summer. Additionally, cucumbers have a cooling effect on the body, high fiber content, and aid in maintaining healthy digestion and preventing constipation. They can be a great snack option, especially for fussy eaters. Simply leave a bowl of cucumber sticks on the child’s table and watch them disappear.

Talking about essential tips for keeping your child healthy and hydrated during the summer season, Ruchi Sharmma, Nutritionist and Dietician at Gladful, advised:

• During the summer season, it is important for children to engage in outdoor activities and spend quality time with loved ones. Ensuring that children stay hydrated and receive an adequate intake of protein becomes crucial.
• To begin with, it is essential to keep water readily available at all times, particularly when outdoors. Parents should encourage their children to drink water regularly. Sugary beverages like soda should be avoided as they can contribute to dehydration. Instead, opting for fortified drinks or coconut water is recommended.
• During the summer months, it is beneficial to include protein-rich foods in their diet. These can include dairy products, eggs, fish, lean meat, nuts, and beans.
• . Parents should focus on keeping their children hydrated and ensuring they receive enough protein.

By following these guidelines, parents can ensure that their children have a healthy and enjoyable summer filled with lasting memories.

Source: Hindustan Times