Summer Survival 101: Keeping Your Kids Cool, Safe, and Hydrated!

In this episode of MomDoc Talk, host Kristen shares expert advice on keeping children safe during summer heat waves. She explains how kids' bodies handle heat, highlights signs of heat-related illnesses, and offers practical prevention tips—like staying hydrated, seeking shade, and practicing sun safety. Kristen also covers indoor safety measures and stresses the importance of being prepared. Her guidance empowers parents to protect their children from heat risks, ensuring families can enjoy a safe and fun summer season.

• Importance of keeping children safe during summer heat waves
• Understanding how the human body regulates temperature
• Effects of humidity on temperature regulation
• Signs and symptoms of heat-related illnesses
• Stages of heat-related illnesses, including heat exhaustion and heatstroke
• Strategies for preventing heat-related issues
• Importance of sun safety and preventing sunburn
• Recommendations for appropriate clothing and hydration
• Indoor safety measures during heat waves
• Empowering parents with knowledge to ensure a safe summer experience for children

Podcast Disclaimer

The information presented in this podcast is for educational and informational purposes only. It is not a substitution for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider for medical concerns. All of the opinions are of Dr. Kristen Cook and do not reflect the opinions of her employer nor the hospitals she is affiliated with. The authors and publishers of this podcast do not assume any responsibility for errors, omissions, or consequences of using the information provided.

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Transcript

0:32

Hello and welcome back to my Talk The Podcast, where a little bit of science meets a whole lot of heart. I'm your host, doctor Kristen Cook, a pediatrician, parenting expert, and mom of two adventurous kiddos. Summer is my favorite time of the year. I love looking at the blue skies, feeling the warmth of the sun on my skin, and taking my kids to the local swimming pool. For me, summer is a welcome relief from the long, cold, often bitter Midwestern winters. Today, I'm diving into something that every parent needs to be equipped for staying safe during a heat wave. Summer is a magical time, but excessive heat. That's a whole different beast. I want you to feel informed, confident, and not guilty for being protective when it's hot outside. Because when it comes to the health and safety of you and your kids, there is no such thing as overthinking it. Let's start with science and specifically about how the human body regulates temperature. A portion of the brain, called the hypothalamus is responsible for regulating internal body temperature. Think of it as a thermostat working to keep the human body around 98.6°F. If the internal body temperature rises too high, the hypothalamus tells the body to dilate blood vessels and increase sweat production. Vasodilation increases blood flow to cooler skin, and evaporation of sweat helps to cool the body. Yet the body's cooling system isn't perfect, especially for certain groups. Young children, such as toddlers and preschoolers have a larger skin surface area relative to their body weight. What that means is that they absorb heat faster and cool down more slowly than adults do. Now let's add in humidity. Humidity is the concentration of water vapor in the air. Humidity is invisible, but it is incredibly impactful. High humidity slows down the evaporation of sweat, making it even harder for the body to cool itself. And when that happens, internal temperature can start climbing and fast. This is where things can turn serious. If your body can't keep up with the heat. It can lead to heat related illnesses. So let's talk about what those look like and how to act quickly and effectively if a heat related illness develops. The first stage of heat related illness is typically heat exhaustion. It's serious, but completely treatable if you catch it early. Here's what to look for during an episode of heat exhaustion. The body temperature remains under 104°F. Yet that does not make it any less dangerous. Common signs and symptoms of heat exhaustion include. fatigue. Irritability, excessive sweating. Cool clammy skin. Headache, lightheadedness, nausea or vomiting, and increased thirst. If you notice these signs in your child or yourself, immediately stop what you're doing. Move to a cooler area. Loosen tight clothing. Offer fluids, ideally water, and apply cool compresses to areas where blood vessels are close to the skin, like the neck, armpits, and groin. Remember, vasodilation helps bring down body temperature. If these signs and symptoms persist or worsen. Don't wait. Heat exhaustion can quickly escalate into heatstroke, which is a life threatening emergency. If you recognize any of the signs or symptoms of heatstroke, call 911 One immediately. When a person is suffering from heatstroke, their body temperature is over 104°F. Rather than cool and clammy, the skin is actually hot and dry. Oftentimes, sweating stops. Confusion, slurred speech, or acting out of character is common. Breathing becomes fast and shallow and the heart rate is rapid. Seizures can occur, permanent organ damage can develop, and death can be imminent. The signs and symptoms of heat related illness sound really scary. But instead of being afraid, I want you to have the knowledge to navigate the heat with confidence. Let's switch gears and discuss my top strategies for preventing heat related illnesses. First and foremost, when playing outdoors, it is important to find the shade natural shade from trees gold. But manmade shade works great to think umbrellas, canopies, or even a covered deck next to smart clothing. Loose, breathable cotton clothes help regulate body temperature. Don't forget wide brimmed hats and UV blocking sunglasses, especially if your child is sensitive to light. In addition, make sure to check the air quality in your area. This is often overlooked but can be super important. Air quality refers to how polluted or how clean the air is. Some are. Air quality can be poor due to things like wildfires, ozone levels, or increased pollution. Unfortunately, children are at increased risk from the complications related to poor air quality. I recommend using the website air to monitor your area before heading outdoors. Now let's talk about hydration because staying hydrated is one of the most effective ways to prevent heat related issues. I'll be honest, I love drinking water. To me, it is refreshing and delicious, and I am grateful every day for the access that I have to clean cold water. But kids, they're busy. They don't want to stop what they're doing and drink water, and half the time they don't even recognize that they are thirsty. That's where we as parents need to come in. If you and your children are playing outdoors, make sure to schedule water breaks. Literally build them into your day. Every 20 to 30 minutes of outdoor play should trigger a few sips of water. Does that mean you have to set an alarm for every 20 minutes when you're outside? Of course not. Those numbers are meant to be a guide. In addition, it's important to skip the gimmicks. Sports drinks are rarely needed for young kids unless they're doing intense activity for an extended period of time. Plain water is plenty. Yet at least once every couple of weeks in my medical practice, I encounter a parent who is distraught because their child refuses to drink water. Here are some tips to encourage water intake. First of all, especially for toddlers and preschoolers. Make it fun. Use silly straws, cool cops, or make fruit infused water together. Hop on the internet and search for fun shaped ice cube trays. Let your child help you to make those fun shaped ice cubes and encourage them to add them to their water. High water foods help, too. Watermelon, cucumbers, strawberries, and carrots are all winners. And remember, you have to model good hydration. Kids learn by observing the behavior of their loved ones narrated. If you need to make it a point to say Whoa, it's hot outside. I need a big drink of water. Aw, gosh, this water tastes so good. Kids learn from what they see. While not considered a heat related illness. Sunburn is a common occurrence during the summer. Sunburn isn't just uncomfortable. It's truly a burn. By definition, it is skin damaged, caused by UV radiation, and it can occur on cloudy days in the shade or even through windows. Repeated sunburns, especially in childhood. Increased the risk of skin cancer later in life, including melanoma. Prevention is not just about comfort, it's about long term health. Infants under six months of age are in a special category. Their skin is incredibly thin and delicate, and they are at much higher risk for sun damage. So here's what you need to know. Try to avoid excessive direct sunlight exposure entirely for babies under six months of age. Their skin doesn't have the melanin it needs to protect itself. Instead, try to keep them in the shade and dress them in lightweight, long sleeves and pants. In general, sunscreen is not recommended for routine use in this age group. Yet if your young infant is at risk of significant sun exposure, I get it. I tell the families in my medical practice to apply about a dime or quarter sized amount of sunscreen that has an SPF of 30 to 50 to an area around the infant's ankle or wrist, then wait 48 hours if there is no evidence of a rash or skin irritation. It's probably okay to use that sunscreen for young infants if shaded areas are not available. For older babies, toddlers, and beyond. Apply sunscreen generously and regularly. Look for a broad spectrum sunscreen with an pH of 30 to 50. I recommend mineral based sunscreens with zinc oxide or titanium dioxide as the main active ingredients, as they tend to be less irritating for sensitive skin and are effective immediately after application. Make sure to reapply sunscreen every two hours or more of swimming or sweating. Even water resistant sunscreen formulas need to be reapplied. And don't skip the accessories. Sun protective clothing rash guards, sunglasses with UV protection, and wide brimmed hats can be game changers, especially for toddlers who don't love being slathered in lotion. And again, model the behavior. Just like with hydration, your child will learn sun safety by watching you put on your sunscreen in front of them. Try to spend plenty of time in the shade and talk about how the shade feels cooler than living under the sun. If your child does get a sunburn. First and foremost, don't beat yourself up. It happens. Cool baths, fragrance free aloe vera, and lots of hydration can help soothe the skin. Avoid heavy creams or anything with benzocaine and call your pediatrician if blisters form or if your child seems especially uncomfortable or feverish. The bottom line. Sunburn is usually preventable, and taking a few extra steps now will save you a lot of pain later. Literally. Now, let's not forget that indoor safety matters too. It's important to make sure to check your air conditioning unit, ensure that it's running effectively, and get it inspected by a professional, ideally at least twice a year. Try to block the heat. Keep blinds or curtains closed during peak sun hours. Cool off. Encourage quick, cool showers or baths after time outdoors. There's nothing wrong with bathing multiple times per day. Be mindful of using devices that generate a lot of heat. For example, try to minimize oven usage. Try no cook meals or grill outdoors to keep the heat out of the kitchen. In addition, air filtration matters, especially if the outdoor air quality is poor. Using Hepa filters or upgrading your HVAC filter can help protect little lungs and keep the indoor air cool and clean. Here's the bottom line. Summer should be joyful, not stressful. But that doesn't mean we ignore the risks. But that doesn't mean we ignore the risks. Being informed doesn't have to mean being anxious. It means being empowered. You're not overthinking when you pause before taking your toddler to the park on a 95 degree day. You're parenting, you're protecting, and you're modeling good habits your kids will carry for a lifetime. So on those hot days, pack your water bottles. Grab that bucket hat. Pick a shady park instead of a sunny playground, and know that you're doing exactly what a great parent does. Leading with wisdom, not fear. Thanks for spending part of your day with me. I hope today's episode helps you feel just a little more confident navigating this beautiful, sweaty, sticky, sunshine filled season. And if you like this episode, please share it with a fellow parent who needs a little summer support. Until next time, I'm Doctor Kristen Cook. Stay cool out there, my friends.