Summer is synonymous with warmth, beaches, the sea, and plenty of smiles!



Some doctors believe that moderate exposure to sunlight can increase the production of serotonin (the “happiness molecule”) and reduce melatonin (the “sleep hormone”). But to enjoy beach days safely with children, it’s essential to take some precautions.



We asked Nurse Cláudia Escaroupa, a graduate of the Escola Superior de Enfermagem de Coimbra, for her advice to help parents and caregivers enjoy their holidays with peace of mind. Here’s a quick summary of the main care tips for children at the beach:



Main Precautions for Beach Days



One of the most important factors is the time of day chosen for outdoor activities. Whether it’s the beach, swimming pool, or countryside walks, the hottest hours should be avoided.

The best times are before 11:00 am and after 4:30 pm, depending on temperature and UV radiation levels — which can easily be checked on weather websites.



Recently, UV radiation levels have been very high across the country. Whenever values reach 8 or above, children should not be exposed to direct sunlight at all.



For days when UV levels are lower, here are some essential precautions:



UV-filtered sunglasses



Hat or cap



Parasol or beach umbrella



Light, breathable clothing that covers the arms, preferably with UV protection 50+



Sunscreen SPF 50+, applied 30 minutes before going out and reapplied every 2 hours



Extra hydration



Toys and Play at the Beach: What to Avoid and What to Choose



At the beach, avoid games that involve throwing sand, as this can be both uncomfortable and dangerous. Sand can cause burns and may enter sensitive areas such as the eyes.

Pay special attention to sand cakes, to prevent sand ingestion or contact with hidden objects like sticks, stones, or rubbish.



In addition, playing near the water always requires close adult supervision. Make sure children wear armbands or a life jacket, depending on their age and swimming ability.



Recommended toys include buckets, toy trucks, rakes, and spades — the timeless classics.

For older children (and during times of lower sun exposure), a ball and beach rackets are perfect options.



Enjoying Quality Family Time



If there’s one message Nurse Cláudia Escaroupa would like to share with all parents, it’s this:

Make the most of your free time to play quality games with your children!



Summer is the perfect opportunity to create unforgettable family memories.



Cláudia Escaroupa, Nurse



References



The relationship between sunlight exposure and our mood. (n.d.). Farmácias Portuguesas.

Sun and Sun Protection. (n.d.). CRIANÇA E FAMÍLIA.