Caring for Children in Summer: Nutrition, Hydration & Wellness Guide

As temperatures soar, children are more prone to dehydration, heat exhaustion, and digestive issues. Summer calls for special care to ensure your little ones stay energetic, nourished, and happy. At DeepNutricare & Wellness, we believe in supporting parents with expert-backed, easy-to-follow summer care routines.

In this blog, we bring you a comprehensive guide on how to care for your children during summer—covering eating habits, hydration, diet tips, immunity boosters, and lifestyle tweaks for hot weather.

🌞 Why Summer Needs Special Attention

Summer heat can lead to:

• Excessive sweating, leading to fluid and salt loss

• Loss of appetite, due to slowed digestion

• Skin rashes or sunburn

• Increased fatigue and crankiness

Children are especially vulnerable due to their smaller body mass and higher activity levels. Therefore, summer diet and hydration tips for children become essential for their well-being.

🥗 Summer Diet for Kids: What to Include

A summer-friendly diet should be cooling, hydrating, and easy to digest. Here’s what you should add to your child’s daily meals:

1. Fresh Seasonal Fruits

Fruits like watermelon, musk melon, mangoes (in moderation), litchi, papaya, oranges, and bananas are packed with water, vitamins, and fiber.

➡️ Tip: Serve chilled fruit bowls or make fresh fruit popsicles at home.

2. Hydrating Vegetables

Include cucumber, tomatoes, bottle gourd (lauki), zucchini, spinach, and carrots. These are water-rich and help maintain electrolyte balance.

➡️ Tip: Sneak them into sandwiches, rolls, or smoothies.

3. Curd & Buttermilk

Probiotic-rich curd and chaas support gut health and digestion. Ideal for lunch or mid-morning snack.

➡️ Tip: Add fruits or make raita to make it fun for kids.

4. Light & Wholesome Grains

Choose rice, millets (like ragi and jowar), and oats. Avoid heavy fried foods or rich gravies in the daytime.

➡️ Tip: Opt for khichdi, veggie pulao, or millet dosa.

5. Dry Fruits (Soaked)

Almonds, raisins, figs, and walnuts (preferably soaked) provide nutrition without being too heavy.

💧 Hydration Tips for Children During Summer

Hydration is non-negotiable in hot weather. Children often get too busy playing to remember drinking water.

How Much Water Does Your Child Need?

• Toddlers (1–3 years): 1.3 liters/day

• 4–8 years: 1.7 liters/day

• 9–13 years: 2–2.4 liters/day

Include the following hydrating options:

✅ Water-Rich Foods:

Watermelon, oranges, strawberries, cucumbers, tomatoes

✅ Healthy Summer Drinks:

• Lemon water with a pinch of salt & sugar

• Coconut water (natural electrolyte)

• Homemade aam panna

• Fruit-infused water (mint, citrus, cucumber)

➡️ Avoid: Packaged juices, sodas, and artificially colored drinks.

🍽️ Smart Eating Habits for Kids in Summer

1. Small, Frequent Meals

Split large meals into 5-6 smaller meals to reduce load on digestion.

2. Cold Lunch Box Ideas

• Curd rice with cucumber

• Roti rolls with paneer & veggies

• Fruit chaat or sprout salad

3. Limit Junk Food

Processed, fried, and spicy foods can cause acidity, heat rashes, and sluggishness.

4. Set a Water Reminder Routine

Encourage a sip every 30–45 minutes, especially during outdoor play.

🛡️Immunity Boosting During Summer

Summer illnesses like heat stroke, diarrhea, and seasonal flu can affect children quickly.

Here’s how to support their immunity:

• Vitamin C-rich foods: Oranges, amla, lemon, kiwi

• Zinc sources: Seeds, lentils, beans

• Herbs & spices: A pinch of turmeric in milk, tulsi leaves in drinks

• Good Sleep: 9–10 hours of rest is crucial

• Physical Activity: Gentle morning/evening play boosts circulation.

🧴 Skin & Sun Care for Children

• Use broad-spectrum, kid-friendly sunscreen (SPF 30+)

• Dress in cotton, light-colored clothes

• Keep heads covered with caps or umbrellas during outings

• Avoid direct sun between 11 AM and 4 PM

Tip: Always carry water and a fruit snack during travel.

🛌 Lifestyle Tips to Beat the Summer Heat

• Ensure proper ventilation or fan in the room

• Light meals before bedtime

• Midday naps if kids are outdoors in the morning

• Avoid screen time before sleep for better rest

• Maintain hygiene—daily baths, clean hands, and fresh clothes

✅ Sample Summer Meal Plan for Kids

          Time                          Meal Idea

• 7:30 AM         Fruit (papaya/banana) + soaked almonds

• 9:00 AM      Vegetable upma with curd

• 11:00 AM    Lemon water + fruit chaat

• 1:00 PM      Khichdi + cucumber raita

• 4:00 PM     Coconut water + murmura chivda

• 6:30 PM      Roti + lauki curry + curd

• 8:30 PM  Warm milk with turmeric (haldi)

Final Words from DeepNutricare & Wellness

Summer can be a beautiful season of growth, play, and bonding—if children are well cared for. With the right diet, hydration, lifestyle, and awareness, your child can beat the heat and thrive even in the hottest months.