Content provided by Memorial Regional Health

The last school bell of the year brings a sense of freedom kids (and parents) look forward to all year. But behind the sunshine and pool days, summer can also come with big transitions including changes in routine, less social connection, and more unstructured time.

Memorial Regional Health Pediatric PA Cassandra Rusche shares simple ways to help your children stay safe, healthy, and happy all summer long.

A season of change (and opportunity)

Without the structure of school, kids can feel a little off balance. Sleep shifts. Friends may be gone or busy. Expectations at home may feel unclear.

What looks like boredom or irritability is often kids adjusting to a new rhythm. Being intentional now can set the tone for a healthier, more connected summer.

Keep a little structure

It can be tempting to allow children and teens to simply drift all summer, but most do better with some routine.

“Kids thrive on routine,” Rusche said. “Fill up their days with things like park time, library time, and/or swim time. Do a family game night. Try to discourage too much screen time.”

Get outside & stay connected

Spending time outdoors is one of the simplest ways to support both physical and mental health. Fresh air and activity help reduce stress, boost vitamin D, and encourage creativity and imagination.

It also creates natural opportunities for kids to build social skills and stay connected with others.

Check in — with your kids and each other

Mental health doesn’t take the summer off.

Make time for simple, meaningful check-ins:

• Ask open-ended questions like, “What was the best part of your day?”
• Pay attention to changes in mood or behavior
• Encourage kids to stay socially connected with friends
• Remind them to check in on each other, too

Support healthy habits (that support mental health)

Physical health and mental health go hand-in-hand, especially in the summer months.

Hydration matters

Even mild dehydration can cause headaches, fatigue and irritability. Encourage water throughout the day, try a fun water bottle, or add fresh fruit like lemon, berries, or cucumber for natural flavor without added sugar.

Rusche also pointed out that kids shouldn’t drink much juice because it’s high in sugar and calories, which can cause weight gain, contribute to the risk of type 2 diabetes and heart disease, and promote tooth decay.

Keep nutrition on track

“Over the summer, continue your child’s healthy diet,” Rusche said. “Be sure to include fruits, veggies, and protein. And try to have at least one family meal together every day to teach good habits and keep the family connected.”

Not only is junk food empty calories, it can also make kids feel bad, Rusche pointed out. “Remember that artificial flavors, dyes (think red dye), and spicy snacks like hot Cheetos and Takis can cause stomachaches and even affect behavior.”

Prioritize sleep

Sleep plays a critical role in children’s physical and mental health.

“Darken rooms and limit screen time before bed,” Rusche said. “If your child is having trouble sleeping, talk to a provider before trying supplements like melatonin or over-the-counter sleep aids.”

While sleep needs vary by age, most kids and teens need more than seven to eight hours each night to function well.

Set expectations & stay involved

When kids have too much unstructured time, boredom can sometimes lead to poor choices. Staying involved helps keep them on track.

“Ask questions and support your kids,” Rusche said. “Know where they are, check in regularly, and encourage activities that keep them active and engaged.”

Summer doesn’t have to be perfectly planned to be meaningful. Some days will feel long. Some moments will be messy. But within it all is an opportunity to slow down, check in, and build stronger emotional connections.

Protecting mental health isn’t about doing more, it’s about being present, staying connected, and supporting the whole child every season of the year.