I know summer is such a fun time to get the kids outside and burning off energy, but this heat can be sneaky! I wanted to check in and see if you had some ways to keep your little ones cool and safe while they play. Spending too much time in the heat can lead to icky feelings like heat exhaustion.
Here are some signs to watch out for:
- Feeling pale, tired, and weak
- Dizziness, headache, and maybe even nausea or vomiting
- Fast, shallow breathing and a weak pulse
- Their skin might be cool and damp, but sometimes they might not even be sweating
If you notice any of these, it's important to cool them down right away. But remember, heat exhaustion can sometimes lead to something more serious called heat stroke. That's when their body temperature gets really high, their skin gets red, hot, and dry, and they might even become confused or unconscious.
Heat-related illnesses:
- Heat exhaustion and heat stroke are dangers of prolonged exposure to heat.
- Heat exhaustion symptoms: paleness, cramps, fatigue, dizziness, headache, nausea, vomiting, fainting, fast/weak pulse, fast/shallow breathing, cool/moist skin (may or may not sweat).
- Heat stroke symptoms (seek immediate medical attention): body temperature above 103°F, red/hot/dry skin (no sweating), rapid/strong pulse, throbbing headache, dizziness, nausea, confusion, unconsciousness.
Keeping kids safe:
- Hydration:
- Children should be well-hydrated before activity and drink every 20 minutes during hot weather.
- Water is best, but flavored drinks or sports drinks may be preferable for increased intake.
- Avoid drinks with caffeine, carbonation, alcohol, or excessive sugar (sodas, juices, some sports drinks).
- Physical activity:
- Reduce intense activities exceeding 15 minutes during high heat and humidity.
- Shorten practices/games and increase water breaks in hot weather.
- Seek cool environments if feeling excessively hot or tired.
- After an hour of exercise, consume a carbohydrate-electrolyte beverage to replenish electrolytes and energy.
- Sun protection:
- Dress kids in light-colored, loose-fitting clothing (one layer). Replace sweat-soaked clothes with dry ones.
- Apply and reapply sunscreen (SPF 30+) liberally, especially during "burning hours" (10 am - 4 pm). Reapply after swimming or sweating.
- Consider sun-protective clothing for additional protection.
- Awareness:
- Teach children to recognize heat illness symptoms and seek help immediately.
- Heat illness can affect any child participating in outdoor activities, not just athletes.
Let's keep those kiddos safe and having a blast in the sun!
