Summertime is just around the corner, and for many American children that means a break from indoor classrooms and a chance to run free under the summer sun.
And, for children who get outside and play, there are plenty of benefits. For instance, a study released from Optometry and Vision Science found that playing and spending time outside could improve a childs vision. Similarly, other research has proved that soaking up some sun boosts a childs vitamin D supply, which helps build stronger bones.
However, parents should be mindful of how much time their children spend outside under the burning sun. Summer temperatures in the United States arent to be taken lightly. In places such as Phoenix, Arizona, and Las Vegas, Nevada, temperatures are a scalding 90F or greater. Other cities throughout Texas, Florida, Louisiana and Oklahoma see averages in the mid-80s. Such heat can be dangerous for anyones health especially children.
To keep your child healthy and energized this summer, remember the following tips:
You can never have too much water
Summer soccer games, hikes, campouts and other outdoor activities will take a toll on your childs body, and theyll lose valuable nutrients and vitamins when they sweat. To prevent dehydration, make sure your child drinks plenty of water.
Water is the best thing a child can drink during the summer to help their body stay hydrated. Water helps regulate body temperature by allowing the body to release heat when surrounding temperatures become greater than body temperature.
Experts recommend drinking five glasses of water a day (1 liter) for children between the ages of 5 and 8, seven glasses (1.5 liters) for children 9 to 12, and eight to 10 glasses (2 liters) for children 13 years and older. However, these are minimal guidelines. If your child is exercising or performing a strenuous activity outdoors, they should drink more.
If you drink only when youre thirsty, youre probably behind the 8-ball when it comes to drinking water and staying hydrated, said Sylvia Morris, assistant professor at the Emory University School of Medicine.
While it may be tempting to refresh yourself or your child with any cold beverage from the fridge, try to drink only those that offer nutritional value. Experts recommend staying away from sugar-laden drinks. According to a national nutrition survey, the largest source of calories in the American diet comes from sugar-enhanced sodas, at nearly 7.1 percent.
Dont leave home without sunscreen
While its healthy to get some natural vitamin D from the suns rays, too much exposure to sunlight will cause burning, skin damage and even cancer. Because most kids get the majority of their sun exposure before they turn 18, its important that parents take the necessary precautions to protect their childs skin.
If youre going to be outdoors, you should wear sunscreen, said Jennifer Stein, a dermatologist at New York University Langone Medical Center. Even when its cloudy outside, you can still get sunburn through cloud cover.
Protecting a childs skin through the use of sunscreen is one of the best things a parent can do. According to research from the Cleveland Clinic, children who regularly used sunscreen were 72 percent less likely to develop skin cancer later in life.
Experts recommend using a sunscreen that has a sun protection factor (SPF) of at least 30. Similarly, sunscreen should be reapplied every three hours that your child is outside, and should cover all areas of their body, including tips of the ears, face and back of the hands.
While there has been some debate as to whether or not spray- or cream-based sunscreens are more effective, dermatologist James Spencer says its really just a matter of preference.
There are no real major differences, he said. These are just vehicles for the sunscreen and it depends on what the consumer likes.
According to the American Academy of Dermatology, sunscreen should be applied 15 minutes prior to going outside, thus allowing skin time to absorb it.
Pump good energy into your child
While it might be easy for your child to eat healthy in school, thanks to nutritious school lunches or a sack lunch carefully prepared by parents, eating healthy on summer vacation is a whole new ball game. Personal and family activities that are almost constant during summer can make it hard for many parents to prepare balanced meals.
According to the U.S. Department of Agriculture, Americans arent eating as many fruits and vegetables as they should. National nutritional guidelines say eating between two and three cups of vegetables per day is ideal, but in reality, Americans only eat one and a half cups.
Fortunately, summer can be the best time to buy fruits and vegetables for cheap at a local farmers market.
Experts say parents should encourage healthy eating habits for children over the summer, especially when it can be easy for kids to sit in front of the TV or computer screen and snack.
Despite incredible medical advances over the course of the past 60 years, I would argue that the world is a less healthy place than it once was, said Yoni Freedhoff, an assistant professor of family medicine at the University of Ottawa. Cooking has become a lost art, unstructured active play is on the endangered species list, and candy, which certainly has always understandably enjoyed a coveted place in childrens hearts, has somehow become the normalized cornerstone of their culture.
And, for children who get outside and play, there are plenty of benefits. For instance, a study released from Optometry and Vision Science found that playing and spending time outside could improve a childs vision. Similarly, other research has proved that soaking up some sun boosts a childs vitamin D supply, which helps build stronger bones.
However, parents should be mindful of how much time their children spend outside under the burning sun. Summer temperatures in the United States arent to be taken lightly. In places such as Phoenix, Arizona, and Las Vegas, Nevada, temperatures are a scalding 90F or greater. Other cities throughout Texas, Florida, Louisiana and Oklahoma see averages in the mid-80s. Such heat can be dangerous for anyones health especially children.
To keep your child healthy and energized this summer, remember the following tips:
You can never have too much water
Summer soccer games, hikes, campouts and other outdoor activities will take a toll on your childs body, and theyll lose valuable nutrients and vitamins when they sweat. To prevent dehydration, make sure your child drinks plenty of water.
Water is the best thing a child can drink during the summer to help their body stay hydrated. Water helps regulate body temperature by allowing the body to release heat when surrounding temperatures become greater than body temperature.
Experts recommend drinking five glasses of water a day (1 liter) for children between the ages of 5 and 8, seven glasses (1.5 liters) for children 9 to 12, and eight to 10 glasses (2 liters) for children 13 years and older. However, these are minimal guidelines. If your child is exercising or performing a strenuous activity outdoors, they should drink more.
If you drink only when youre thirsty, youre probably behind the 8-ball when it comes to drinking water and staying hydrated, said Sylvia Morris, assistant professor at the Emory University School of Medicine.
While it may be tempting to refresh yourself or your child with any cold beverage from the fridge, try to drink only those that offer nutritional value. Experts recommend staying away from sugar-laden drinks. According to a national nutrition survey, the largest source of calories in the American diet comes from sugar-enhanced sodas, at nearly 7.1 percent.
Dont leave home without sunscreen
While its healthy to get some natural vitamin D from the suns rays, too much exposure to sunlight will cause burning, skin damage and even cancer. Because most kids get the majority of their sun exposure before they turn 18, its important that parents take the necessary precautions to protect their childs skin.
If youre going to be outdoors, you should wear sunscreen, said Jennifer Stein, a dermatologist at New York University Langone Medical Center. Even when its cloudy outside, you can still get sunburn through cloud cover.
Protecting a childs skin through the use of sunscreen is one of the best things a parent can do. According to research from the Cleveland Clinic, children who regularly used sunscreen were 72 percent less likely to develop skin cancer later in life.
Experts recommend using a sunscreen that has a sun protection factor (SPF) of at least 30. Similarly, sunscreen should be reapplied every three hours that your child is outside, and should cover all areas of their body, including tips of the ears, face and back of the hands.
While there has been some debate as to whether or not spray- or cream-based sunscreens are more effective, dermatologist James Spencer says its really just a matter of preference.
There are no real major differences, he said. These are just vehicles for the sunscreen and it depends on what the consumer likes.
According to the American Academy of Dermatology, sunscreen should be applied 15 minutes prior to going outside, thus allowing skin time to absorb it.
Pump good energy into your child
While it might be easy for your child to eat healthy in school, thanks to nutritious school lunches or a sack lunch carefully prepared by parents, eating healthy on summer vacation is a whole new ball game. Personal and family activities that are almost constant during summer can make it hard for many parents to prepare balanced meals.
According to the U.S. Department of Agriculture, Americans arent eating as many fruits and vegetables as they should. National nutritional guidelines say eating between two and three cups of vegetables per day is ideal, but in reality, Americans only eat one and a half cups.
Fortunately, summer can be the best time to buy fruits and vegetables for cheap at a local farmers market.
Experts say parents should encourage healthy eating habits for children over the summer, especially when it can be easy for kids to sit in front of the TV or computer screen and snack.
Despite incredible medical advances over the course of the past 60 years, I would argue that the world is a less healthy place than it once was, said Yoni Freedhoff, an assistant professor of family medicine at the University of Ottawa. Cooking has become a lost art, unstructured active play is on the endangered species list, and candy, which certainly has always understandably enjoyed a coveted place in childrens hearts, has somehow become the normalized cornerstone of their culture.
