Overnight camps for kids are an exciting opportunity to enjoy thrilling activities, develop new skills, and create lasting memories during the school holidays.
However, one crucial aspect is being able to independently maintain healthy habits at camp, such as eating, sleeping and personal hygiene. By instilling these practices at home along with an understanding of physical activity and mental wellbeing, parents can help their child feel their best, stay safe, and fully embrace every moment of their experience!
In this guide, we’ll explore key healthy habits children need, why they matter, and offer some practical tips to help you prepare your child for a fun, active, and healthy holiday adventure!
What are healthy habits?
Healthy habits are the actions and routines that support physical, mental, and emotional wellbeing.
For children, these habits are especially important as they help to lay the foundation for a healthy lifestyle as they grow older. Beyond just eating well; they encompass everything from the amount of exercise and rest we get to our nutritional choices, social interactions, and how we manage stress.
Overall, healthy habits are meant to become a natural part of our daily routines through consistency and repetition. By sticking to these habits, we can stay strong, happy, and balanced.
The different types of healthy habits
When we talk about healthy habits, we often think of eating well and exercising regularly, but there’s so much more to it than that. From getting enough sleep to practising good hygiene, it all contributes to a well-rounded, healthy lifestyle. Keep reading for a closer look at each type of healthy habit and why it matters.
Eating habits
Eating habits involve our choices around food and drink, including what we consume, when, and how much. A balanced and varied diet is essential, focusing on nutrient-rich foods like fruits, vegetables, whole grains, lean meats, nuts, and beans, which provide vitamins and minerals such as calcium, iron, fibre, and omega-3 fatty acids.
Why do healthy eating habits matter?
For children and teenagers, who are in a crucial stage of development, healthy eating habits are especially important. They provide lasting energy throughout the day, support the immune system to help prevent illness, and reduce the risk of developing conditions like diabetes and heart disease.
Additionally, they support cognitive function, concentration, and overall growth as these nutrients aid in intellectual development, memory retention, and physical maturation. In short, the more children understand the benefits of different food groups, the more likely they are to make healthier food choices that positively impact their brains and bodies.
Physical activity habits
Similar to eating well, physical activity is part of maintaining a healthy lifestyle. It involves incorporating movement and exercise into your daily routine, whether through structured activities like sports (e.g., football, swimming, cycling) or regular actions such as walking or playing.
Why do healthy physical habits matter?
Staying active does wonders for our bodies and mental wellbeing. For starters, it strengthens muscles and bones, improves cardiovascular health, and increases flexibility. Because of this, children can maintain a healthy weight while also building the endurance needed to grow and thrive.
On top of this, exercise releases endorphins (the “happy hormones”), which naturally boost our mood and energy levels, helping to reduce stress and improve cognitive function. So, by staying active, children not only feel better emotionally but also experience enhanced focus, better decision-making, and improved overall mental performance.
Mental & emotional health habits
A healthy mind is just as important as a healthy body. Mental and emotional habits are consistent practices that support emotional well-being, resilience, self-awareness, and positive mental health. In other words, they involve recognising and managing one’s emotions to maintain a sense of inner balance.
Why do healthy mental and emotional habits matter?
Developing these habits early allows kids to express their emotions, handle challenges, and form positive relationships with friends, family and peers. Addressing mental health early on can further prevent the development of more serious issues like anxiety or depression.
That’s why practising self-care, open communication, and mindfulness is so important for their emotional growth and self-esteem. When children are able to express themselves and learn to manage their emotions in a healthy way through various coping strategies, they are better equipped to handle life’s ups and downs.
Sleeping habits
Sleeping habits refer to both the patterns and quality of our sleep. According to the Sleep Foundation, young children typically need 9-12 hours of sleep, while teenagers should aim for 8-10 hours. A consistent sleep routine is key to allowing the body to recover and the mind to stay sharp.
Why do healthy sleeping habits matter?
Without adequate sleep, we may feel irritable and fatigued. By establishing a relaxed bedtime routine, children learn to regulate their emotions and have more energy for the day ahead. This, in turn, leads to improved concentration levels and better overall performance in school and other activities.
During sleep, the body also produces proteins and immune cells that help fight off infections and reduce inflammation. Moreover, the growth hormone, which is primarily released during deep sleep, promotes tissue growth, muscle repair, and bone density—all essential aspects of a child’s development.
Hygiene habits
Hygiene habits are practices that promote cleanliness and prevent the spread of germs, harmful bacteria, viruses, and other pathogens. With a consistent hygiene routine, individuals can protect themselves and others from illnesses and contribute to a cleaner environment.
Why do healthy hygiene habits matter?
Apart from minimising the risk of infection, good hygiene teaches kids responsibility. When children learn to look after themselves, they begin to recognise their needs and take pride in their appearance. Not only is this a big confidence booster, but also instils lasting self-care habits.
Secondly, maintaining hygiene helps us feel comfortable in social settings, reducing the likelihood of embarrassment or self-consciousness. This is especially important for younger and older children who are still developing their social skills and self-esteem.
How kids can maintain healthy habits at camp
Keeping up with healthy habits at kids’ camp might feel overwhelming at first, but with a little practice, it quickly becomes second nature.
On a Kids’ adventure camp, children have countless opportunities to make decisions and push outside their comfort zones, which can also help them develop good habits.
Here are 8 ways kids can maintain healthy habits at camp, ensuring they get the most out of their school holiday experience!
1. Keeping active
One of the most enjoyable aspects of overnight camps is the variety of physical activities your kids can participate in. From climbing and swimming to abseiling and raft building, they’ll be constantly on the move. This keeps them active, helping children meet the daily recommendation of 60 minutes of moderate to vigorous activity, while also supporting the growth of strong muscles and bones.
With that said, nurture a love of exercise early by discussing the importance of fitness with your child before camp, highlighting the fun and energy they’ll gain from staying active. You could even suggest pursuing a team sport like football or rugby, which are great for building teamwork skills and endurance.
2. Staying hydrated
Dehydration can lead to fatigue, headaches, and reduced performance, so it’s essential that kids stay hydrated, especially during active days. Pack a reusable water bottle that your child can refill throughout the day and remind them to drink water before, during, and after all camp activities.
To reinforce this habit, you could also help them understand the importance of hydration by making it a routine to drink a glass of water before each meal. This small action serves as a constant reminder and can encourage children to stay mindful of their water intake. It’s one of the simplest yet most effective ways to maintain healthy habits at camp.
3. Eating well
Meals at a Kids Camp are often different from what kids eat at home, but they can still be healthy! Encourage your child to try new foods as part of a well-balanced diet, particularly fruits and vegetables, which will provide them with essential nutrients.
While it’s okay for kids to enjoy treats occasionally, relying on sugary or processed snacks can lead to energy crashes. Eating a variety of nourishing foods provides them with the fuel they need for camp activities.
At PGL, we offer a variety of nutritious meals, including vegetarian (v), vegan (ve) and dietary-specific dishes. See our menu for more details.
4. Having a sleep routine
A consistent sleep schedule is vital, even while away at overnight camps. Therefore, it’s important that your child follows camp rules around bedtime to ensure they get the right amount of rest.
At home, you could help them wind down each evening by reading a book, listening to calming music, or practising deep breathing exercises. This helps signal to the body that it’s time to unwind and sleep. If your child is anxious about sleeping in a different environment, suggest bringing a favourite book or toy to help them relax before bed.
5. Maintaining personal hygiene
In a shared environment like a kids’ camp where groups of people interact closely with each other, maintaining good hygiene is crucial. Teach them how to wash their hands properly before meals and after using the toilet, explaining how it helps prevent the spread of germs.
You could also pack hand sanitiser or wipes, making it easy for them to stay clean and hygienic throughout the day and night. Brushing teeth twice a day is also necessary for preventing the need for dental treatment and gum disease. Encouraging your child to carry and use their own toothbrush and toothpaste while at camp will help them maintain this habit.
6. Wearing appropriate clothing
The right clothing can have a huge impact on campers’ comfort and safety at an overnight camp. Help your child pack appropriate clothing for various weather conditions, including hats for protection against the sun’s UV rays, layers for warmth, as well as comfortable, breathable fabrics for active days.
Don’t forget to include sturdy footwear like trainers for outdoor activities and gear such as a poncho or waterproof trousers in case of rain. Overall, being properly dressed helps kids maintain healthy habits by ensuring they stay active, comfortable, and safe throughout their experience. Check out our suggested packing list on our ‘Key Information’ page for additional guidance.
7. Applying suncream
Suncream is a must for protecting your child’s skin from harmful UV rays, especially when they’re outdoors for extended periods at camp. Make sure to pack suncream with an SPF of 30 or higher, and remind them to reapply it every couple of hours, particularly after swimming or sweating.
By making suncream application a regular habit, you’re helping to prevent sunburn, premature skin damage, and the long-term risk of skin cancer. This routine also teaches kids the importance of taking care of their bodies.
8. Making new friends
Finally, one of the best ways to maintain healthy habits for kids is by building connections with fellow campers and leaders. It can be daunting being away from home for the first time or surrounded by unfamiliar people and places.
However, socialising helps children manage homesickness and creates a sense of belonging, which are crucial to a young person’s self-confidence and emotional resilience. By having a supportive network at camp, they’ll be able to embrace new challenges and form lasting friendships.
Ready for the adventure of a lifetime?
As you prepare for your child’s adventure, remember that maintaining healthy habits is essential for their overall wellbeing and enjoyment!
If you’re looking for the ultimate adventure camp experience, consider booking with PGL today! With a wide range of multi-activity holidays, specialist camps like Cool Science, Bushcraft and Netball, and a focus on safety, we offer the ideal environment for your child to thrive!
Get in touch with our friendly and experienced team today to see how we can help.
