Cooling Down from the Inside Out: Helping Kids Stay Hydrated and Healthy in the Summer Heat
Summer can be HARSH—especially in parts of India where temperatures soar past 40°C. Add to that power cuts, the insect bites, and disrupted routines, sounds like a recipe in making for irritable and cranky children.
As a child psychologist, I often see how physical discomfort—especially heat-related—can trigger emotional meltdowns, low energy, poor focus, and even anxiety.
So, with summer upon us, let’s talk about how to help children regulate from the inside out.
Why Children Are More Vulnerable to Heat
Children have a higher surface area to body weight ratio, (that is, compared to their size, children have more skin than adults do in proportion to their weight.) making them more prone to overheating and dehydration. Plus, they’re often too distracted while playing to realise they’re thirsty or tired until it’s too late.
Therefore, as adults, we have to be more cautious and watch out for signs of dehydration in kids. Some of the common signs are:
- Sudden irritability or mood swings
- Headaches or general complaints of discomfort
- Reduced urination or darker urine
- Nausea or fatigue without apparent reason
Remember, children cannot always say “I’m feeling hot.” Their body does it for them.
Let’s Be Summer Ready! From the Inside:
Water is great—but not always enough. Especially if your child avoids drinking because it’s “boring” or they simply forget.
Try this instead:
- Electrolyte drinks (if coconut water isn’t an option)
- Infused waters (mint, lemon, fennel, cucumber)
- Rooh afza diluted in cold water with chia seeds
- Fruit slushies made from watermelon, kiwi, or orange
- Sabja (basil seed) lemonade
- Buttermilk with jeera or ajwain (mildly spiced)
Bonus point: Hydration isn’t just about quantity—it’s also about retention. Adding a pinch of pink salt and jaggery to water helps keep minerals in balance.
Let’s Be Summer Ready! From the Outside:
When the body is too hot or underfed, emotional regulation becomes harder. A calm body supports a calm brain. Therefore, taking care of the child’s environment also becomes equally important. Try to add some structure and routine in your child’s day by including the following:
- Cool baths twice a day if possible
- Light meals, frequent snacks
- Indoor movement followed by cooling rest
- Lower lights and noise during hot afternoons
Helping your child beat the heat isn’t just about comfort—it’s a key part of supporting emotional health. By being proactive about hydration and heat regulation, you’re building a stronger, calmer, and more resilient child.
Let summer be soothing, not scorching.
