Outdoor play and exercise are typically great for boosting a child's physical and mental well-being. However, when the heat index reaches 90°F or higher, as defined by the National Weather Service, it poses significant health risks.
High temperatures and extreme heat can quickly lead to dehydration, heat exhaustion, heat cramps, and heat stroke—a serious medical emergency. Additionally, extreme heat can increase irritability and contribute to "eco-anxiety," causing emotional distress due to climate change. Here are some practical tips to help keep your children safe during extreme heat.
Staying Cool in Hot Weather
When temperatures soar, it's best to visit a swimming pool or beach for a brief period or stay indoors with activities like crafts, reading, or board games.
If you expect several days of high heat, plan creative indoor activities to prevent "cabin fever." Encourage easy yoga stretches, indoor hide-and-seek, or fun, low-intensity physical challenges to keep kids active.
If You Don’t Have Air Conditioning
Seek out air-conditioned places such as libraries or shopping malls to escape the heat. If your area experiences frequent power outages or your air conditioning is unreliable, identify a safe place to go during extreme heat. Many communities offer cooling centers in gyms or large buildings for heat relief.
At home, close window blinds and curtains, and stay on lower floors, which tend to be cooler.
Using Fans
Fans can help if air conditioning is unavailable, but keep them at a safe distance from children to avoid hazards. Direct fans can dry out mouths and nostrils and circulate allergens. Avoid using fans in extreme heat (high 90s and up) as they don’t cool the air and can cause the body to gain heat instead of losing it.
Tips to Beat the Heat
If you need to be outside, take these steps to protect your child from heat-related illness and hazards:
Stay Hydrated: Encourage frequent water drinking and keep it readily available. Bring water bottles when going out. Infants receiving breast milk or formula can be given additional breast milk or formula but avoid giving water to infants under 6 months old.
Dress Lightly: Light-colored clothing helps kids stay cool by reflecting heat, while darker clothing provides better sun protection. Opt for loose-fitting clothes that offer ventilation and sun protection. Single-layer absorbent clothing maximizes sweat evaporation and cooling. Remember to apply sunscreen.
Plan for Rest: Heat can make everyone feel tired and irritable. Take regular breaks indoors to cool off, rest, and drink water.
Cool Off with Water: Give children a cool bath or mist them with water to cool down. Swimming is a great way to stay active and cool, but always supervise children to prevent drowning.
Never Leave Children in a Car: The interior of a car can become dangerously hot quickly, even with windows open. Never leave children unattended in a car.
Watch for Signs of Heat Illness
Call your pediatrician immediately if your child shows any of these symptoms:
Feeling faint
Extreme tiredness (unusually sleepy, drowsy, or hard to wake up)
Headache
Fever
Intense thirst
Not urinating for many hours
Nausea
Vomiting
Breathing faster or deeper than normal
Skin numbness or tingling
Muscle aches
Muscle spasms
Final Reminder
Don’t hesitate to call your child's pediatrician for advice on protecting your child during extreme heat. Ensuring children's safety during high temperatures is crucial for their health and well-being.