Summer Nutrition for Kids: Hydration, Energy-Boosting Nutrients, and Summer-Specific Vitamin Needs

Summer is a time of adventure, fun, and exploration for kids. Whether they’re spending their days playing outside, swimming, or attending summer camps, they need proper nutrition to keep their energy up and stay healthy. With warmer weather and increased activity, focusing on hydration, energy-boosting nutrients, and specific vitamins is crucial to meet the season's demands. 

Hydration: Keeping Kids Cool and Energized

As the temperature rises, kids are more likely to sweat and lose fluids through increased activity, which can lead to dehydration. Dehydration can cause fatigue, irritability, and difficulty concentrating, making it important to ensure your child is drinking enough water throughout the day.

Children generally need around 5–7 cups of water daily, but in the summer, they may require more, depending on how active they are. You can also offer water-based snacks like watermelon, cucumbers, and oranges, which help hydrate and provide essential vitamins and minerals.

Energy-Boosting Nutrients for Active Kids

Summer means more playtime, swimming, hiking, and other physical activities. Kids need a steady energy supply from a balanced diet to keep up with the increased activity level. 

Complex Carbohydrates
Carbohydrates are the body’s primary energy source, and kids need plenty to fuel their busy days. Opt for complex carbohydrates, which provide a slow, steady release of energy. These include whole grains like brown rice, whole wheat bread, quinoa, and oats. Whole fruits and vegetables, such as sweet potatoes, apples, and carrots, also provide healthy carbohydrates and fibre to aid digestion.

Protein
Protein is essential for growth, muscle repair, and overall health. It also helps kids feel fuller for longer and provides lasting energy. Good protein sources include lean meats like chicken and turkey, fish, eggs, beans, lentils, tofu, and dairy products like yoghurt and cheese. Incorporating a protein-rich snack, such as a boiled egg or a handful of nuts, can help sustain energy levels during a busy summer day.

Healthy Fats
Healthy fats play a crucial role in brain development and function. They also provide long-lasting energy to support kids through their active days. Include sources of omega-3 fatty acids, such as fatty fish (salmon, sardines), walnuts, flaxseeds, chia seeds, and monounsaturated fats like avocados and olive oil.

Iron
Iron is another important nutrient; it helps carry oxygen to cells and supports overall energy levels. Iron-rich foods like spinach, lean meats, legumes, and fortified cereals should be part of your child’s summer meals to help prevent fatigue.

Summer-Specific Vitamin Needs for Kids

Certain vitamins become more important during the summer months. These vitamins help protect their immune system, support growth, and maintain healthy skin.

Vitamin A
Vitamin A is vital for good vision and healthy skin, which is important when kids spend more time outdoors in the summer. It also supports the immune system, helping children fight off illnesses. 

Vitamin D
Vitamin D is essential for healthy bones, as it helps the body absorb calcium. During the New Zealand summer and the harsh sun, kids do not get exposed to enough Vitamin D naturally, so it’s important to ensure they get enough through their diet or vitamins, especially if they spend a lot of time indoors. 

Vitamin C
Vitamin C is an antioxidant that helps protect the body from free radical damage, supports the immune system, and aids in iron absorption. During the summer months, when kids are more likely to be outdoors, they need extra vitamin C to help their bodies stay strong. 

Folate
Folate, or vitamin B9, is important for cell growth and repair, making it especially essential during the summer when kids are often more active.

If you’d like to introduce vitamins & supplements (including the above-mentioned vitamins) into your child’s diet, we suggest any Childlife Essentials’ multi-vitamins, as they have the full range of vitamins to support your child’s energy levels, immunity and development. Check our Online Shop or see your local pharmacy to request Chidlife Essentials.