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As summer asserts itself with soaring temperatures above 30°C (86°F) across parts of the UK, many households are feeling the heat, causing restlessness and discomfort, especially for families with young children. Managing these hot days and nights can prove challenging, not only for adults but particularly for babies and toddlers, who tend to heat up faster and sweat less than grown-ups, making cooling down more difficult. To help keep children comfortable and safe during this period, here are several practical strategies to consider.
One effective way to maintain hydration among kids is by encouraging water consumption through their diet. Rather than relying solely on drinks, incorporating foods with high water content can be very beneficial. From the age of one, frozen treats like homemade lollipops made with plain water or diluted juice can be enticing. Older children can benefit from increased servings of juicy fruits such as watermelon and oranges, as well as salads, ice cream, jelly, and soups, all of which contribute liquid to their bodies. According to NHS guidelines, breastfed babies typically receive sufficient hydration through breast milk, though they may want to feed more frequently during hot weather. For those on formula, offering a small amount of cooled boiled water alongside feeds can help.
Sunscreen application is another crucial factor in protecting children under the sun. Experts caution against depending on once-a-day sunscreen products, as they often fail to provide the long-lasting protection they advertise. Even sunscreens labeled “water resistant” or “water repellent” require reapplication after swimming, drying off, or sweating surfaces off. When purchasing sunscreen, look for a sun protection factor (SPF) of at least 30 combined with a four-star rating. Apply the sunscreen generously about 30 minutes before going outdoors and reapply every two hours, focusing on areas like the tops of the feet, around the ears, neck, and shoulders, which are often overlooked. It’s important to keep babies under six months out of direct sunlight entirely, as sunscreen is not recommended for their delicate skin. Everyone needs sun protection regardless of skin color, but those with lighter skin, freckles, or a personal or family history of skin cancer should take extra precautions.
Keeping children out of the direct sun during the peak hours of 11:00 to 15:00 is a simple but effective way to avoid heat-related problems. If outings are unavoidable, using sunshades or parasols is recommended. However, parents should avoid covering prams with muslin cloths or blankets, even in shaded areas, as this can block airflow and cause overheating. For outdoor activities like visiting parks or beaches, it’s often better to wait until temperatures drop in the evening. Dressing children in loose, lightweight clothing is also helpful. Darker fabrics tend to provide better sun protection than lighter ones, and thicker materials such as denim or certain shiny polyesters serve as excellent barriers. UV-protective swimwear rated UPF 50 is advisable for water-based activities, along with long-sleeved tops to shield arms, backs, and shoulders. Hats are a must, with wide-brimmed or legionnaire styles offering superior coverage compared to caps or small bucket hats. Additionally, sunglasses that wrap around the eyes help block harmful UV rays effectively.
When it comes to creating a comfortable sleeping environment, keeping bedrooms cool is key. This can be achieved by closing blinds or curtains during the day and using electric fans to circulate air—though it’s best not to direct fans straight onto children’s bodies to prevent dehydration. A cool bath before bedtime might also help lower body temperature and make falling asleep easier. At night, minimizing bedding layers and leaving windows and doors slightly open can encourage a gentle breeze, helping kids rest more comfortably despite the heat. By putting these actions into practice, parents can better manage the challenges of hot weather and ensure their children remain cool, comfortable, and safe throughout the summer days and nights
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