WITH Covid casting its shadow – and ever-changing restrictions – over the past few summers, it’s time to make this year’s one to remember.
So, whether you’re planning a trip abroad, a UK break or want to enjoy time at home, ensure the whole family stays healthy all summer long with these expert tips that will have you covered through heatwaves, mozzie bites and beyond.
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Keep your cool
Too hot for your child to drift off?
Fill a hot water bottle with ice water, says Sonia Khan, senior pharmacist at Medicine Direct.
“Place this in the bed an hour or two before bedtime, and it will be nicely cooled by the time your child gets in.
Spraying the sheets lightly with cold water will also cool their sleeping environment.”
Brush on spf
Putting suncream on a toddler or baby involves a special kind of stress.
For smooth, effective application, Rosie Stockley, founder of Mamawell, recommends using a clean foundation brush.
“It makes it easier to apply cream between tiny fingers and toes,” she says.
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Play dot-To-Dot
With slightly older children, it can be tricky getting them to apply SPF themselves.
“Turn it into a game,” says Boots pharmacist Bina Mehta.
“Apply blobs all over your child’s skin and let them connect the dots before rubbing it in fully.”
Cancer Research UK says the risk of skin cancer is higher if you’ve been sunburned several times during childhood, so make sure kids are fully protected.
Beat the bugs
When mosquitoes are on the attack, bite prevention expert Howard Carter recommends the CLOAK method:
C – Cover arms and legs;
L – Light clothes are best, as mosquitoes prefer dark colours;
O – Odours attract mosquitoes, so wash thoroughly and avoid perfume;
A – Apply insect repellent containing PMD (try Incognito Insect Repellent Spray, £7.99) to exposed skin and clothing, as they can bite through fabric;
K – Keep away from stagnant water.
Shake it off!
Next time you and the kids are covered in wet sand at the beach, reach for some talcum powder.
“Dry your skin, brush off excess sand and then shake talc over the area and watch the sand magically all come off. You’ll never go without it again,” says Rosie.
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Freeze fruit
It’s tempting to eat ice cream non-stop, but try to find a balance when it’s hot.
Mental health specialist Zoë Clews suggests freezing bananas (peel the skin and pop them in cling film first) as an easy and delicious way to cool down without excess sugar.
Grapes also freeze well, and instead of ice lollies try frozen watermelon skewers.
Watermelon is full of beta-carotene, which is good for skin, and lycopene, a powerful antioxidant.
Get in the zone
Travelling across time zones?
Get into a new sleep routine as soon as you land.
“With children, this may mean waking them from naps for the first day or two when they really want to sleep longer. This will hopefully make sure they go to bed at a normal-ish time and get into a good sleep routine quickly,” says Rosie.
Designed by neuroscientists and used by astronauts, the free Timeshifter app nudges you to make small changes, such as avoiding caffeine, to help recalibrate to your new location.
Cure a hangover
Feeling delicate after one too many cocktails by the pool?
Nutritionist Rob Hobson suggests rehydrating on watery fruits, like melon and pineapple.
“Alcohol blocks the anti-diuretic hormone that helps the body hold on to water. This contributes to dehydration and loss of electrolytes, like potassium.”
Avocados are potassium-rich, so have one on wholegrain toast for a slow energy release to get back on track.
Stash snacks
Rosie recommends packing a few small plastic containers in your luggage.
“These are perfect for storing snacks from the hotel breakfast and keeping the kids’ food dry during long beach days,” she says.
We’re not saying ransack the buffet, but your kids will definitely appreciate that leftover croissant or apple being sand-free later in the day.
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Stay hydrated
Even mild dehydration can lead to headaches, lack of focus, dry skin and tiredness.
But water isn’t always that appealing, so inject some fun by livening up your water bottle with slices of orange, cucumber or berries.
It’ll make you more likely to hit the NHS recommendation of six to eight glasses of water a day – drinking more if it’s a particularly hot one – and keep you away from sugary alternatives like fizzy drinks and juice.
Eat the fruit slices as you go, adding new ones to contribute to your five a day.
Make a splash
Enjoy the sunshine and get a chore ticked off the list by encouraging the kids to have a sponge fight while washing the car.
“Add water bombs and water pistols. You’ll be getting a job done as well as having fun with the kids and burning calories,” says Kathryn Lord, childcare expert at More To Organising.
Bust bad moods
Kids have you tearing your hair out?
Magnesium-rich foods can help regulate mood, keeping everyone more calm and collected.
Go big on dark-green, leafy veg, such as broccoli, kale and spinach, plus pumpkin and sunflower seeds, chickpeas, cashews and Brazil nuts.
Stop the sizzle
If you do get scorched, Dr Sarah Brewer, Healthspan medical director, says to complement usual sunburn treatments (such as topical aloe vera gel and aftersun creams) with anti-inflammatory supplements, like vitamin C, turmeric or blackcurrant extract.
“Because they’re anti-inflammatory, they help to reduce damage triggered by the sun and can relieve symptoms within a few hours.”
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Swim safe
Off to the beach? For safe swimming, stick to areas of water between red-and-yellow flags, where lifeguards are present.
A black-and-white-chequered flag indicates an area for water sports (no swimming), while a plain red flag signals that you should not enter the water.
Treat your tum
A change of routine with new foods can lead to bloating and constipation – no fun in a bikini.
Nutritionist Rahul Shah says: “Taking a digestive enzyme, such as NobleBlu Balance, £35 for 30 capsules, can help reduce that bloated and uncomfortable feeling by supporting the digestive process and making sure food is completely broken down into nutrients that can be absorbed.”
Fight the fever
Sleeping when it’s hot is tough, but hay fever makes it even worse.
Airborne allergens expert Max Wiseberg recommends showering before bed to remove pollen particles from your hair and body, and applying an allergen barrier balm, such as HayMax, £8.49, around nostrils and eyes to trap pollen.
“Avoid mucus-producing dairy drinks,” says Max.
“And try damp-dusting surfaces. It removes pollen without dispersing them into the air, where they can be breathed in.”
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