There’s nothing quite like letting kids get outside to play, run, and enjoy some fresh air. Outdoor play and exercise are great for children’s physical health and can also support their mental well-being. But when the temperature rises, it’s important to remember that too much heat can be dangerous.
When the heat index reaches 90°F or higher, the risk of heat-related illness increases—especially for babies, young children, and kids who are active in sports.
As hot weather and heat waves become more common, knowing the signs of heat illness and how to help children stay cool and safe can help families make the most of summer while avoiding heat-related emergencies.
Effect of Extreme Heat
Hot weather can affect children quickly, especially when temperatures are high or conditions are especially humid. Too much heat can lead to dehydration, heat cramps, heat exhaustion, and heat stroke.
Heat stroke is the most serious form of heat-related illness and is a medical emergency. Knowing the warning signs and taking action quickly can help protect your child when the weather gets dangerously hot.
Tips to Stay Cool
On especially hot days, it may be a good idea to take a break from the heat. A short trip to the pool or beach can be a fun way to cool off, while spending some time indoors with crafts, books, board games, or other activities can help children stay comfortable and safe.
Plan Ahead
When children need to stay indoors because of extreme heat, a little creativity can help keep everyone from feeling stuck at home. Encourage children to switch things up with simple activities that keep them moving without making them overheated.
Try kid-friendly yoga stretches, a game of indoor hide-and-seek, or even create a few fun movement challenges together. The goal is to help children stay active while avoiding strenuous activities that could make them too hot.
If you don’t have air conditioning…
If your home does not have air conditioning—or if your air conditioning stops working during a heat wave—plan ahead for a cooler place your family can go. Libraries, shopping centers, and other air-conditioned public buildings can offer a welcome break from the heat.
Families who experience frequent power outages may also want to identify a safe place to go when temperatures become dangerously high. Many communities open cooling centers in places such as gyms, community centers, or other large buildings to provide relief during extreme heat.
When you are home, close your blinds or curtains to help keep sunlight and heat out. If possible, spending time on a lower floor of your home may also help, since lower levels are often cooler.
Do fans help?
If you do not have access to air conditioning, a fan may help improve air circulation and make a room feel more comfortable. However, fans should be used carefully around children.
Keep fans safely out of reach to help prevent injuries, such as pinched fingers, and keep them away from water. Fans can also help move hot air out of a room or bring cooler air in. However, when indoor temperatures are above 90°F, avoid pointing a fan directly at your child. In extremely hot conditions, blowing hot, dry air directly on the body can increase the risk of dehydration.
Beating the Heat Outside
If your family plans to spend time outside on a hot day, a few simple precautions can help protect children from heat-related illness and other dangers.
Keep children hydrated. Offer water often and keep it easily available, even before your child says they are thirsty. Bring water bottles with you whenever you go out. Babies who are breastfed may need to breastfeed more often or receive additional breast milk in a bottle. Formula-fed babies may also need additional formula. Babies under 6 months old should not be given water unless directed by their healthcare provider.
Choose cool, comfortable clothing. Loose-fitting, lightweight clothing allows air to circulate and can help children stay cooler. Light-colored clothing generally absorbs less heat from the sun, while darker colors may offer slightly more protection from UV rays. Clothing made from a single layer of absorbent fabric can also help sweat evaporate and cool the body. Don’t forget to apply sunscreen to exposed skin.
Take plenty of breaks. Hot weather can leave children feeling tired, irritable, or just plain worn out. Make time to go indoors regularly so your child can cool down, rest, and drink fluids.
Use water to cool down. A cool bath, a gentle mist of water, or time spent swimming can help children cool off. Children should always be closely supervised around pools, bathtubs, and any other source of water to help prevent drowning.
Never leave a child alone in a vehicle. The temperature inside a car can rise to dangerous levels very quickly—even if the windows are cracked open. Never leave your child unattended in a parked car, even for a short time.
Signs of Heat Illness
If your child has been exposed to extreme heat and develops any of the symptoms below, move them to a cool environment and contact your pediatrician right away—especially if the symptoms do not improve quickly.
Watch for:
- Feeling faint, unusually tired, very sleepy, or difficult to wake
- Confusion or unusual behavior
- Trouble with coordination
- A severe or unusual headache
- Fever
- Extreme thirst
- Not urinating for several hours
- Nausea or vomiting
- Breathing that is faster or deeper than usual
- Numbness or tingling of the skin
- Muscle aches or muscle spasms
Heat-related illness can become serious quickly. If your child appears severely ill, is difficult to wake, is confused, or has other serious symptoms, seek emergency medical care.
Protecting Kids in Outdoor Activities
Exercise and sports can be more challenging—and potentially dangerous—when temperatures and humidity are high. Heat-related illness can affect any child, including children who are well-trained athletes. The risk becomes especially concerning when the heat index reaches 105°F or higher.
When possible, schedule sports practices, workouts, and other strenuous activities during the cooler parts of the day. If conditions are dangerously hot, activities may need to be postponed or canceled. When children are beginning to exercise in hot weather, gradually increasing the length and intensity of activity over a couple of weeks can give their bodies time to adjust.
During physical activity, make sure children take frequent breaks and have plenty of water available. Water is generally the best choice for staying hydrated, rather than sugary drinks. Regular meals and nutritious snacks throughout the day can also help support an active child’s energy needs.
It’s also important to remember that extreme heat and humidity can make certain health conditions worse, including asthma and some heart, lung, or kidney conditions. If your child has an underlying health condition, talk with their healthcare provider about staying safe and active during very hot weather.
Preventing Heat Illness at School
Schools and childcare programs also play an important role in helping children stay safe during extreme heat. Staff should closely monitor children for signs of overheating and encourage them to drink fluids regularly. Younger children may not recognize when they are becoming dehydrated or know what to do to prevent it, so adults need to help them stay hydrated and take regular breaks.
Schools can also make adjustments during periods of extreme heat, such as limiting or changing the timing of outdoor activities and monitoring local heat-risk information. Creating shaded or otherwise cooler play areas can also help children safely enjoy time outdoors when weather conditions allow.
Remember
If you have questions about how to keep your child safe and healthy during extreme heat, talk with your child’s pediatrician for personalized guidance.
More Information
- Choose Water for Healthy Hydration
- Prevent Child Deaths in Hot Cars
- How to Keep Young Athletes & Active Kids Safe in Hot Weather
- Extreme Heat & Air Pollution: Health Effects on Babies & Pregnant Women
- Heat Exposure and Reactions: Types, Care Advice & How to Know When It’s an Emergency (Symptom Checker)
- Extreme Temperatures: Disaster Management Resources (AAP.org)