Top 5 doctor-backed ways to protect your kids’ eyes during summer vacation

Summer vacations are often filled with beach holidays, pool days, long road trips and endless hours of outdoor play. For children, it is the most carefree time of the year. For parents, however, it also marks a season when eye health risks quietly increase.

From harmful UV exposure and chlorine irritation to excessive screen time during travel, children’s eyes face far more strain during vacations than many people realise. According to Dr. Mandeep Singh Basu, a leading Ayurvedic eye care expert and Director of Jagat Pharma with over 20 years of experience in integrative ophthalmic care, one of the biggest concerns is that children’s eyes are naturally more vulnerable to sun damage than adults.

“Children’s eyes absorb up to three times more UV radiation because the lens inside a child’s eye is clearer, allowing more harmful rays to reach the retina,” he explains.

The concern becomes even more significant during holidays, when children spend longer hours outdoors in environments where UV rays are intensified by water, sand and altitude.

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Here are five science-backed ways parents can help protect their children’s eyes during summer vacations.

UV Protection Is Non-Negotiable During Summer Travel

One of the most overlooked mistakes parents make during vacations is buying inexpensive sunglasses without checking whether they actually block ultraviolet rays.

According to Dr. Basu, not all sunglasses provide genuine protection. Many colourful pairs sold at tourist spots are simply tinted lenses without proper UV filters. “Cheap tinted glasses can actually worsen the problem,” he says. “Dark lenses cause the pupils to dilate, which may allow even more harmful UV rays to enter the eyes if there is no UV protection.”

He recommends choosing sunglasses specifically labelled:

-“100% UV400 protection”

-“Blocks UVA and UVB rays”

Wraparound sunglasses are considered especially useful for children because they block sunlight entering from the sides, something regular frames often fail to do.

The concern is not minor. Research suggests that nearly 80 per cent of lifetime UV exposure occurs before the age of 18, making childhood one of the most critical periods for eye protection. Excessive UV exposure has been linked to long-term risks including retinal damage, cataracts and other degenerative eye conditions later in life.

Why Sunglasses Alone Are Not Enough

Even high-quality sunglasses cannot fully shield the eyes from reflected sunlight. This is particularly important during beach vacations and mountain travel, where UV exposure intensifies significantly.

“On beaches, UV rays bounce off white sand and water, increasing the overall radiation load,” explains Dr. Basu. “In mountainous regions, UV intensity rises roughly four per cent for every 300 metres of altitude.”

This means children travelling to hill stations or snowy destinations face even stronger UV exposure than they would at sea level. To reduce risk, experts recommend pairing sunglasses with a wide-brimmed hat measuring at least three inches or 7.5 centimetres in width.

According to Dr. Basu, combining a hat with UV-protected sunglasses may reduce UV exposure to the eyes by up to 50 per cent.

Another simple but effective habit is adjusting outdoor schedules. Midday sunlight carries the strongest UV intensity, which is why doctors suggest encouraging outdoor activities before 10 am or after 4 pm whenever possible. Over the course of an entire vacation, this single scheduling change can significantly lower cumulative UV exposure.

Pool Water and Chlorine Can Damage Young Eyes

Swimming pools are often considered harmless holiday fun, but ophthalmologists say chlorine exposure can irritate children’s eyes far more than parents assume.

“When pool water is heavily chlorinated, it strips away the eye’s natural tear film,” says Dr. Basu. “This can lead to chemical conjunctivitis, which is the redness many parents notice after swimming.”

While occasional irritation may seem minor, repeated exposure can affect the cornea and weaken the eye’s protective mucous membrane over time. Natural water bodies come with different risks. Lakes and rivers may contain harmful microorganisms, including parasites such as Acanthamoeba, which can potentially cause severe eye infections.

For this reason, eye specialists strongly recommend well-fitted swimming goggles for children every single time they enter the water, not just during competitive swimming or extended sessions. Goggles help preserve the natural tear barrier while reducing exposure to irritants and microbes.

Increased Screen Time During Holidays Can Trigger Digital Eye Strain

Vacations often mean relaxed routines, which also leads to a sharp increase in screen usage. Whether it is cartoons on flights, gaming during road trips or constant phone usage indoors, children tend to spend significantly more time looking at digital screens during holidays.

According to Dr. Basu, prolonged exposure to bright screens can lead to digital eye strain even in very young children. Symptoms may include:

-Dry or watery eyes

-Eye fatigue

-Headaches

-Blurred vision

-Difficulty focusing

-Increased irritability

One of the simplest ways to reduce strain is by following the widely recommended 20-20-20 rule. “Every 20 minutes, children should look at something around 20 feet away for at least 20 seconds,” says Dr. Basu. This brief pause allows the eye muscles to relax and reduces continuous focusing stress.

Travel environments also matter. During flights and car journeys, screens should ideally be positioned at eye level or slightly below, and kept approximately an arm’s length away from the face. He also recommends:

-Increasing font size to avoid squinting

-Reducing brightness in dark environments

-Enabling night mode or warm light settings during evening use

Warm light settings not only reduce eye strain but may also improve sleep quality by limiting blue light exposure before bedtime.

Hydration and Nutrition Play a Bigger Role Than Most Parents Realise

Children often become mildly dehydrated during vacations without realising it. Long flights, hot weather, air-conditioned hotel rooms and outdoor activities can all dry out the eyes by reducing tear stability. Dr. Basu points out that aeroplane cabins are especially harsh on eye moisture.

“Our eyes function best at humidity levels between 40 and 60 per cent, but aircraft cabins often operate at humidity levels as low as 10 to 20 per cent,” he explains.

Children already prone to dry or sensitive eyes may experience irritation much faster in such environments. Parents are encouraged to:

-Offer water regularly during travel

-Limit excessive sugary beverages

-Consider preservative-free lubricating eye drops after consulting a doctor

Nutrition also directly affects eye health. Vitamin A plays a key role in maintaining healthy tear production and supporting night vision. Foods rich in Vitamin A include:

-Carrots

-Sweet potatoes

-Mangoes

-Eggs

“Simple food swaps during vacations can genuinely help support eye health,” says Dr. Basu. “Replacing processed snacks with fruit is one of the easiest changes parents can make.”

Why Childhood Eye Protection Matters Long-Term

Unlike temporary sunburn or tanning, UV-related eye damage builds slowly over years and is often irreversible. That is what makes childhood eye protection especially important.

“The protection required is actually very simple,” says Dr. Basu. “A good pair of sunglasses and a proper hat remain some of the most effective, and most underused, tools in paediatric eye care.”

As families prepare for summer travel, doctors say eye care should become part of the holiday checklist alongside sunscreen, hydration and general safety.