SUMMER 2024: TIPS FOR HEALTHY NUTRITION AND HYDRATION ON EXTREMELY HOT DAYS

During the summer season, it is important to pay special attention to children’s nutrition and hydration, as high temperatures can increase the risk of dehydration and other heat-related problems.

“It is important for children to maintain a balanced diet during the summer school vacations, because they tend to relax a little, they take more liberties. So that’s not all right, because a balanced diet should be maintained all year round”, emphasized Lucia Huaman, a nutritionist, on the program Tu Salud en Cayetano+, hosted by Dr. Leslie Soto.

He also considered it essential for children to stay hydrated by consuming water regularly “to avoid these well-known heat strokes that can generally affect the youngest children”.

During the summer, paying particular attention to children’s nutrition and hydration is essential, as high temperatures can increase the risk of dehydration and other heat-related problems.

“It is important for children to maintain a balanced diet during summer school vacations because they tend to relax a little and take more liberties. Therefore, that is not all right because a balanced diet should be maintained all year round”, emphasized Lucia Huaman, a nutritionist, on the program Tu Salud en Cayetano+, hosted by Dr. Leslie Soto.

He also considered it essential for children to stay hydrated by consuming water regularly “to avoid these well-known heat strokes that generally affect the youngest children.”

Recommendations that should be taken into account during this hot season:

• Food: Encourage the consumption of fresh fruits and vegetables, as they are rich in water and provide essential nutrients. Seasonal fruits such as watermelon, melon, strawberries, pineapple, and cucumber are hydrating and refreshing options.
• Protein: Include lean protein sources such as chicken, fish, legumes, eggs, and cheese.

• Liquids: Encourage the regular consumption of liquids, such as water, natural juices, and smoothies (although preferably fruits in their natural state are better because their fibers are used), limiting sugary drinks and bottled soft drinks (those labeled with octagons). Nothing is better than plain water.
• Hydration: Ensure that children drink enough water throughout the day. This is crucial to prevent dehydration.
• Electrolytes: In cases of heavy sweating, give sports drinks to replenish lost electrolytes. However, avoid those containing high levels of sugar.

Other recommendations to avoid heat stroke:

• Appropriate clothing: In cases of heavy sweating, give sports drinks to replenish lost electrolytes. However, avoid those containing high levels of sugar.

• Appropriate schedules: Limit outdoor activities during the hottest hours of the day and seek shade, when possible. Especially now that temperatures and solar radiation are high. Limit outdoor activities during the hottest hours of the day and seek shade when possible. Especially now that temperatures and solar radiation are high.

• Sunscreen: Apply an age-appropriate sunscreen before going out in the sun.
• Rest: Ensure that children rest and refresh regularly, especially after physical activity.
• Symptom monitoring: Watch for signs of dehydration, such as extreme thirst, dizziness, weakness, and confusion.

In summary, a balanced diet, adequate hydration, and taking precautions to avoid excessive heat are essential to ensure the health and well-being of children during the summer season.