Summer is officially here and it’s already a HOT one! We’ve had a heat advisory all weekend and it’s just now July. We’re hoping you and your kids get a chance to spend a lot of time outside this summer, but we also want to make sure you stay safe. Being outside and active in the heat can cause your body’s internal temperature to rise, which can lead to heat rash, heat exhaustion, or even heat stroke. We’re here to offer some tips and advice on how to beat the heat and stay cool in the hot summer sun with kids.
How to beat the heat with kids
Summertime is one of the best times to be outside and active with your kids. Beautiful sunshine, no school, and lots of things to do make summer the perfect time to get out and explore, all day long. But, the heat can be brutal. This year is no exception. There are heat advisories across the US already and it looks like it’s going to be a very hot summer across the globe. Of course, we want you to get outside, but we also want to keep you safe. We’re excited to share some of our favorite ways to beat the summer heat with kids, keep cool and make the most of your long summer days.
Tips for beating the heat with kids in the summer
- Hydrate, hydrate, hydrate (cold water or sports drinks)
- Eat cold/frozen foods (popsicles, frozen fruit, smoothies, salads)
- Stay in the shade (go into the woods)
- Avoid peak heat hours (11:00 am – 2:00 pm)
- Dress accordingly (light, loose, airy clothing)
- Get wet! (pools, creeks, lakes, sprinklers)
- Cool you hot zones (the areas of your body that get hot quicker)
- Make the most of early morning and evening hours when it’s cooler
- Know what the signs of heat rash, heat exhaustion, and heat stroke are
Image credit: @brandimarkham
Hydrate, hydrate, hydrate
I’m sure everyone knows that staying hydrated is one of the best ways to beat the heat. But did you know that drinking super-cold beverages in the heat can make your stomach cramp? Or that alcohol and drinks with caffeine or lots of sugar could actually cause you to lose more body fluids?
Liquids are a must in the super-hot summer heat. Plain water is great, as are sports drinks with the right mixture of salts, sugars, and electrolytes. Offer drinks often to kids and make sure they’re getting enough. Have them each pack their own water bottle and keep an eye on how much they’re consuming.
Any liquid is better than no liquid. However, make sure you’re not drinking coffee, as it’s a diuretic and can have dehydrating effects.
Image credit: @groovybananaphotography
Cool foods for the win
In addition to drinks, you can stay hydrated with cold treats and foods. Freeze a mix of liquid (plain water, juice, or coconut water) and fruit into popsicle molds (or ice cube trays) and let the kids eat these. Make smoothies with fruits and juices. Or just freeze fruits and eat them as snacks – frozen grapes or frozen chunks of fruit like watermelon, pineapple, mango, banana or strawberries are delish!
For more on this, check out this great post about how to make healthy fruit popsicles with kids.
Stay out of direct sunlight
If you can, try to stay out of direct sunlight. One of the best ways we’ve found to do this is to go into the woods! The upper tree canopy blocks out a lot of the harsh sunlight and keeps moist cool air low to the ground. Summer is a great time for hiking, so take advantage of that tree cover and check out some wooded hikes.
Otherwise, be on the lookout for other ways to avoid the harsh direct sun when you’re out. Find shady spots for outdoor picnics and look for park playgrounds located in the shade.
Dress accordingly
Make sure you and the kids are dressed properly for the hot sunny weather. A tank top and shorts might seem like the best choice but keep in mind the fabric, material, and how much skin is exposed. Even without sleeves, many thick or heavy fabrics can trap warmth and make you hotter. Bare arms could leave you exposed to a nasty sunburn.
Loose-fitting, light-colored breathable fabric is best. Choose airy clothes that let air flow through and not get trapped. Also, look for clothing with built-in UV protection for days when you’ll be spending time in direct sunlight.
Get wet
Everything’s cooler if you just add water! Staying wet is a great way to stay cool in the summer and there are million different fun ways for kids to play in the wettest way. Try any of the following:
- have a water fight with the hose
- set up a baby pool in the backyard
- explore a creek
- place a sprinkler under the trampoline
- set up a slip ‘n slide
- go for a swim at the pool
- take a dip in a cool bath indoors
- make water balloon pinatas
- set up a water table for little ones
- wash the car
- set up a “car wash station” and let the kids wash their outdoor toys (bikes, etc.)
- water balloon fight (or use wet sponges for less mess)
- rinse a pair of cotton socks in cold water and wear
- squirt gun battle
If you’re out and about and need to cool off, wet a long strip of fabric and tie it loosely around your child’s neck. Or, keep a spray bottle filled with water in a cooler for quick face spritzes.
Cool your “hot zones”
There are pressure points in your body that can quickly add to the heat your body is producing. When you’re super hot, try applying a little ice pack or a bottle filled with iced water to these specific spots and that will help you cool down immediately.
- Temples
- Neck
- Ankles
- Behind the knees
- Wrists
- Bends of your elbow
Keep things calm during peak heat
The coolest parts of the day are the morning and evening, so try to plan your outdoor adventures during those times of the day. The very middle of a super-hot summer day is the perfect time to rest and take a break from the heat. If you know it’s going to be a scorcher plan ahead for getting out of the heat during the middle of the day.
Instead, go to an air-conditioned cinema, play center, or museum during the day. At home, plan craft or coloring activities indoors. Read a book, set up a tent in the basement, and have an indoor camp. Or pull down the blinds, make up some frosty drinks, turn on the fans, and have a movie day at home. The less your body has to do during the brutal midday heat, the better!
The signs of heatstroke in kids
Babies and toddlers have an increased risk of overheating as they are not as efficient at regulating their body temperature. It’s important to know the first signs of heatstroke or heat exhaustion and constantly be on the lookout for any symptoms if you’re going to spend time in the summer heat.
The symptoms of heat exhaustion can include stomach and leg cramps, thirst, being tired, or cool moist skin. Touch your children often to feel the texture and temperature of their skin. If you notice any of these things, act immediately to cool your child down to prevent heat stroke.
The symptoms of heatstroke in children include:
- skin that is hot, dry, and red
- a high temperature of 103F (39.4 C) degrees and above without sweating
- headache, which can cause irritability
- restlessness
- lethargy
- vomiting
- breathing that is shallow and quick
- unconsciousness
- dizziness or confusion
Remember that sweating, being red-faced, thirsty, and warm are normal reactions to heat. It is when your child shows any abnormal reactions (as those listed above), that the situation becomes incredibly dangerous. Act immediately to get your child help.
Stay safe from the heat this summer
We hope this information will help keep you safe and cool this summer when you’re out and about adventuring with the kids. There’s so much fun to be had in the summer sun, but just remember to be prepared, be sensible and be safe out there!
This was a great help. Very interesting article. Thanks and keep sharing.