This week is going to be hot, hot, hot.  While we always encourage outdoor, screen-free, summer fun – the summer heat can be dangerous is you are not prepared. Here are a few tips for this week (and the rest of the summer) to help your family stay safe and beat the summer heat! 

1. Stay Hydrated

Dehydration is a major concern in the heat. Make sure you’re drinking plenty of water throughout the day, even if you don’t feel thirsty. If you’re exercising or spending long hours outside, electrolyte drinks can also help replenish essential minerals lost through sweat.  The color and frequency of your urine is the best way to assess your hydration status.  Try to drink enough to keep it a clear, light, yellow! 

2. Dress for the Heat

Light, loose-fitting clothing is key when it comes to staying cool. Choose breathable fabrics like cotton, linen, or moisture-wicking materials to help your body stay comfortable. Don’t forget a wide-brimmed hat to protect your face and neck from direct sun exposure.

3. Avoid Peak Sun Hours

The sun is strongest between 10 a.m. and 4 p.m., so try to limit outdoor activities during these peak hours. If you must be outside, take frequent breaks in the shade, drink plenty of water, and apply sunscreen every two hours, even on cloudy days.

4. Use Sunscreen

If you are going to be outside for more than 15 minutes, you need sunscreen. Use sunscreens with SPF 30 or higher to protect your skin from harmful UV rays. The best sunscreens have Zinc Oxide or Titanium Dioxide as their primary ingredients. Reapply every two hours, and more often if you’re swimming or sweating.  Sunscreen is safe for children 6 months and older.  If you baby is less than six months, stay inside, stay in the shade, or wear cool, loose fitting, sun protective clothing. 

5. Know the Signs of Heat Exhaustion

Be mindful of the symptoms of heat exhaustion, which include heavy sweating, weakness, dizziness, nausea, and headaches. If you or someone else shows these signs, get to a cooler place, hydrate, and rest. If symptoms persist or worsen, call the office or 911.

Want more summer tips?  Check out these blogs from HealthChildren.org!

• Summer Safety Tips: Staying Safe Outside
• Summer Sun, Heat and Air Quality:  Tips to Keep Kids Safe
• Drowning Prevention for Curious Toddlers: What Parents Need to Know
• 5 Water Safety Tips for Kids of All Ages

Stay cool and enjoy your summer!