🩺 Doctor's note: These tips are general guidance. Every child is different — if your child shows signs of heat exhaustion, dehydration, or high fever, please visit a clinic promptly.
0 – 2 Years (Infants & Toddlers)
💧 Hydration
- Breastfeed more often in hot weather — breast milk is enough for babies under 6 months
- For babies 6m+, offer small sips of cooled boiled water between feeds
- Check diapers — fewer than 6 wet nappies a day may mean dehydration
🌡️ Temperature & Environment
- Keep baby in a cool shaded room during peak hours (11am–4pm)
- Never leave baby in a parked car
- Dress baby in soft cotton clothing
- AC temperature should stay between 24–26°C
☀️ Sun Protection
- Avoid direct sun exposure for babies under 6 months
- Use child-safe SPF 30+ sunscreen for babies above 6 months
- Use wide-brim hat and pram shade outdoors
🚨 Warning Signs
- Baby unusually drowsy or not responding
- Dry mouth, no tears, sunken soft spot
- Fever above 38°C in baby under 3 months
💬 Dr. Shravan says: Babies cannot tell you they're hot or thirsty. Always trust your instincts.
3 – 5 Years (Preschoolers)
💧 Hydration
- Offer water every 30–45 minutes
- Include hydrating foods: watermelon, cucumber, muskmelon
- Avoid packaged juices and sugary drinks
- Send water bottle to school daily
🍽️ Food & Digestion
- Give small light meals
- Avoid street food in summer
- Refrigerate cooked food promptly
- Offer curd, buttermilk, coconut water
☀️ Outdoor Play
- Outdoor play before 10am or after 5pm
- Apply SPF 30 sunscreen before going out
- Dress child in loose cotton clothes
- Bring child indoors if tired or flushed
💬 Dr. Shravan says: Preschoolers keep playing even when overheated — parents must stop play.
6 – 12 Years (School Age)
💧 Hydration Habit
- Drink at least 6–8 glasses of water daily
- Carry a water bottle everywhere
- Check urine color — dark yellow means dehydration
- Replace energy drinks with coconut water or lemon water
🏊 Physical Activity
- Take water breaks every 20 minutes
- Wear light sports clothes
- Stop play if dizziness or headache occurs
- Avoid sports between 11am–4pm
🍽️ Food Safety
- Avoid roadside food or ice golas
- Use cool packs for school tiffin
- Encourage fruits and salads
😴 Sleep
- Ensure 9–10 hours sleep
- Encourage afternoon rest
13+ Years (Teenagers)
💧 Hydration & Diet
- Drink 8–10 glasses of water daily
- Avoid energy drinks and caffeine
- Do not skip meals
- Avoid crash dieting
☀️ Sun Protection
- Apply SPF 30–50 sunscreen
- Wear sunglasses outdoors
- Avoid prolonged sun exposure
🏃 Sports
- Hydrate before and after sports
- Watch for heat cramps
- Take breaks in shade
📱 Sleep & Screen
- Sleep 8–9 hours
- Keep bedroom cool
- Limit late-night screen time
