June 22, 2026

As summer programs, huakaʻi, tournaments and family adventures fill our calendars, it’s easy to get caught up in all the excitement and forget some of the simplest ways to stay healthy.

According to Kamehameha Schools Maui lead nurse Melissa Manzano, many of the health concerns she sees during the summer months aren’t caused by anything drastic. In fact, some of the most common complaints come down to a few essentials.

“Staying hydrated, eating, getting adequate rest — those are all the kinds of things you want to make sure you’re doing daily to keep your immune system working most efficiently and effectively,” Manzano said.

At the top of her list: hydration. “Did you drink water today?” is one of the first questions Manzano and her team ask students who come into the health room.

“A lot of times the kids are coming in for a headache or a sore stomach,” Manzano said. “What we find is they’re usually not hydrating well enough.”

Whether your keiki is heading to summer school, sports practice or a beach day, encourage them to bring a reusable water bottle and actually use it. It sounds easy enough but staying hydrated is vital in helping to reduce the risk of heat exhaustion and keep the body functioning at its best during Hawaiʻi’s warmer months.

And nutrition matters, too. A quick breakfast, a snack for the bus ride or reviewing lunch options ahead of time can make a big difference. When students are busy, excited, or rushing out the door, eating is often the first thing they skip, but their bodies still need fuel.

The same motto applies to other summer essentials: a little preparation can go a long way. Sunscreen, hats, lightweight protective clothing and insect repellent can help anyone avoid some of the common summer ailments that come with spending more time outdoors.

“Prevention is always better than trying to react to whatever comes up,” Manzano said.

That mindset doesn’t just apply to sunburns and bug bites. It also applies to preventing the spread of ailments. Though flu season may be winding down, illness doesn’t take the summer off.

“The number one thing for preventing illnesses is washing hands,” Manzano said. “If you can’t wash, have hand sanitizer.”

For families traveling this summer, simple habits like washing hands frequently, avoiding touching the face and staying home when sick can help keep everyone healthy. While they seem like small actions, these are all intentional ways children can learn to mālama their own well-being.

“We also try to empower them. This is your guys’ kino. It’s your health, and these are some things that you can do to take care of yourself,” Manzano said.

She keeps an ʻōlelo noʻeau in her email signature that reflects the heart of Mālama Ola’s work: Mohala i ka wai ka maka o ka pua. Just as water nourishes a flower, the many layers of support surrounding Ke Kula ‘o Kamehameha haumāna — from healthy habits at home to the care provided by nurses, counselors, athletic trainers and educators — help create the conditions for them to thrive.

“Our haumāna, our keiki — those are the flowers,” Manzano said. “I feel like a lot of times our whole team, we are like that water. The flowers — the keiki — they just bloom when they’re by the water.”