Chioma Muoghalu

As the school year wraps up, many families are looking forward to a season of sun, fun, and well-earned relaxation. Summer offers a welcome break from early mornings, packed lunches, and homework, however, it’s also a time when routines can shift dramatically. For children, these changes can affect their sleep, nutrition, safety, and even mental health.

With a little planning, families can keep summer carefree and health-conscious. Here are a few ways to help your child enjoy a safe, active, and healthy summer from start to finish.

Stick to a Routine

Without the structure of the school day, it’s easy for kids (and parents) to fall into unpredictable sleep and screen habits. Maintaining a consistent routine — even if it’s a relaxed one — can help children feel secure and promote healthy development.

Try to keep wake-up and bedtime within an hour of the school-year schedule. That way, your child gets enough sleep, and the transition back to school in the fall will be much smoother. Include regular times for meals and snacks, physical activity, quiet time, and chores to provide a sense of stability.

Stay Sun Safe

and Beat the Heat

Summer fun usually means more time outside. This is great for physical activity and mental well-being, but prolonged sun exposure and hot temperatures can pose health risks if proper precautions aren’t taken.

Staying sun safe includes wearing hats with brims, sunglasses, and lightweight long-sleeved shirts, are great in addition to an application of sunscreen. A broad-spectrum sunscreen with an SPF of 30 or higher about 15 minutes before going outside is a good rule of thumb. Remember to reapply every two hours, or after swimming or sweating.

Heat-related illnesses can happen quickly in children, especially during vigorous play. Be sure your child drinks plenty of water before, during, and after outdoor activities. Encourage breaks in the shade or indoors, especially during the hottest parts of the day (approximately 10 a.m. to 4 p.m.).

Plan for Preventative Care

With busy school schedules out of the way, summer is an ideal time to catch up on your child’s medical needs. Scheduling a well-child visit during the summer helps ensure your child is growing and developing properly, and it gives you a chance to ask questions or bring up concerns.

Your pediatrician can review your child’s physical and emotional health, update any needed immunizations, and complete forms required for sports or school activities. If your child takes daily medications, it’s also a good time to review their dosages and check in about any side effects or concerns.

Preventive care is more than just a checklist. It’s an opportunity to partner with your child’s doctor to support their health all year long.

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Summer should be a time of joy, exploration, and family memories. With a little preparation and awareness, you can help make it a season of safety and wellness, too. From staying hydrated in the heat to getting enough rest and keeping up with medical visits, small steps can make a big difference in your child’s health. Chioma Muoghalu, M.D., is with UPMC Pediatrics and sees patients at UPMC Williamsport, 700 High St., Williamsport. To schedule an appointment with Dr. Muoghalu, call 570-321-2810. For more information, visit UPMC.com/PediatricsNCPA.