By Dr. Vivi Tran, a primary care physician in Los Alamitos with Rady Children’s Hospital Orange County
Contributing Columnist
It’s officially summer, so it’s time for fun outdoor activities, vacations, camps, and more. As a primary care pediatrician, I emphasize preventive medicine to keep children healthy and safe. During this time of year, I especially counsel children and their families about heat and sun safety to help prevent heat exhaustion, dehydration, and other heat-related illnesses.
Many teens and pre-teens participate in sports camps or visit amusement parks during the summer, so it’s important to educate them — especially since they’re spending time away from their parents.
For starters, remember temperatures tend to be highest between 2 p.m. and 6 p.m., and theUV exposure is strongest between 10 a.m. and 4 p.m. Keeping this in mind can help preventsunburns and other heat-related illnesses.
Water intake
Dehydration is one of the biggest things you want to avoid — so drink plenty of water. Babies as young as 6 months old can start drinking water — about 4 to 8 ounces a day- while breast milk and formula are still the primary forms of hydration.
For toddlers, make sure they drink between 2 to 4 cups of water daily. School-aged childrenshould drink 4 to 8 cups (based on age, activity, and weather), and for teenagers, a good ruleof thumb is 8 to 10 cups.
When out in the sun, drink water every 15 to 30 minutes. Kids often power through outdoor activities and forget to drink until they become dehydrated.
Remember to drink before you get thirsty. And avoid sugary drinks like sodas and juices,which can contribute to dehydration. When engaging in competitive sports, sports drinks canhelp replace electrolytes, but for most activities, water is still the best.
Be protected
Choose clothing that keeps kids cool while also protecting them from UV exposure. Light-colored, breathable and loose clothing is best. For longer periods of being outside, UPF (Ultraviolet Protection Factor) 50+ long-sleeve shirts are very helpful. Rash guards help reduce the risk of sunburns during those long pool and beach days.
For children 6 months and older, using a broad-spectrum sunscreen with an SPF of 30 or higher is best. Mineral-based sunscreens that contain zinc oxide or titanium dioxide are great options. Be sure to reapply sunscreen a minimum of every two hours and more frequently if swimming or sweating heavily.
The best sun protection for babies under 6 months is shade and protective clothing, such as hats and loose clothing that covers the arms and legs.
Know the signs of heat exhaustion
With proper heat and sun safety, heat exhaustion can be preventable. It’s important to recognize the signs: headaches, nausea, muscle cramps, excessive thirst, excessive sweating.
A lot of kids don’t recognize these symptoms until it’s too late — by then, it’s not easy to catchup on hydration.
Heat stroke is much more serious and requires emergency care. Signs include altered mental status, very high fever (often more than 104), fast heart rate, confusion, and hot skin.
Car safety
Finally, never forget that no amount of time’s safe to leave your child in a car unsupervised, even with the air conditioning on or the windows open. Temperatures inside a parked car can increase dangerously fast.
With a few simple precautions, let’s have a healthy, safe, and fun summer!
