Here’s a timely refresher on how to prevent heat-related illnesses from happening in the first place.
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Beat the Heat Tips
- Drink plenty of water throughout the day, even before you feel thirsty. Feeling thirsty means you’re already dehydrated, so stop dehydration by drinking before, during, and after any activities in the heat.
- Wear lightweight, loose fitting clothing that breathe.
- Try to exercise or play in shaded areas, and take frequent breaks to cool down.
- Be especially careful when the humidity level is high. The body has a harder time cooling itself by sweating in higher humidity.
- Monitor for signs of heat distress and act quickly.
These tips are not just for campers and athletes, but for all kids who are active in the summer weather.
Types of Heat-Related Illnesses
If you haven’t prevented the heat-related illness, the next best thing is recognizing it and treating it. In order of severity, the four types of heat-related illnesses are:
Of all the heat-related illnesses, dehydration is the most common. Heat and humidity make both children and adults vulnerable to dehydration. In dehydration, the first sign is thirst; however, there are other signs to watch for. They include:
- Light-headedness or dizziness
- Boredom or disinterest
- Excessive fatigue
- Inability to play as hard or as well as usual
Heat related muscle cramps most often occur when a child is dehydrated and has been active in the heat over a long period. Cramps usually occur in the lower extremities but also can happen in the abdomen. If you suspect a child has a heat cramp, have the child:
- Stop playing
- Drink a sports drink to replenish fluids, preferably one containing sodium and electrolytes
- Perform some light stretching and massage
Heat exhaustion can occur when a child remains active during periods of dehydration. This is most common later in the summer during activity. Signs of heat exhaustion include:
- Trouble playing or finding it impossible to keep playing
- Light-headedness, fainting, loss of coordination
- Heavy sweating
- Pale skin
- Headache, nausea, vomiting, or diarrhea
- Stomach cramps or persistent muscle cramps
If these symptoms occur, it is important to act quickly:
- Move the child to air-conditioning or at least to a shaded area
- Remove excess clothing or equipment
- Cool with water or fans
- Lie the child down with legs raised above heart level
- Rehydrate by giving water or a sports drink if the child is not nauseated or vomiting
If the child does not recover quickly, seek medical treatment promptly.
A serious heat-related illness that can lead to permanent disability or death if untreated, heat stroke occurs when the body’s core temperature rises above 104 degrees, usually because of vigorous activity in the heat. The risk of heat stroke increases as heat and humidity rise.
Signs a child may be suffering from heat stroke include:
- Seizures, confusion, emotional instability, irrational behavior, or other signs of central nervous system dysfunction
- Increase in core body temperature
- Nausea, vomiting, dizziness, headache, weakness, fast breathing, increased heart rate, dehydration, or combativeness
Heat stroke is an emergency situation.
Begin treatment immediately by:
- Calling emergency medical personnel
- Taking child out of the sun
- Beginning to cool child while waiting for emergency medical personnel
For more information on safety initiatives at Children’s, visit www.chp.edu/injury-prevention.
Editor's Note: This article was originally published on , and was last reviewed on .
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