Keep your family cool, safe in summer heat

This paid piece is sponsored by Sanford Health.

Summer is here and with it comes fun in the sun. It’s important that you and your family take precautions when enjoying the outdoors this summer.

Sun protection

Stay safe by wearing protective clothing like swim shirts and long sleeves and don’t forget hats and sunglasses.

Take advantage of the shade when possible and be especially careful to limit exposure to the sun during high-intensity hours between 10 a.m. and 4 p.m.

Always use sunscreen with an SPF of at least 15, and read labels to make sure it offers protection from UVA and UVB rays. Reapply sunscreen every two hours and immediately after swimming or sweating.

Babies less than 6 months old should avoid sun exposure and be dressed in long sleeves and pants with brimmed hats that cover the neck. It’s OK to apply minimal amounts of sunscreen to small areas like their face or back of hands. In case of newborn sunburn, provide relief with cool compresses.

Heat stress

During times of peak heat and humidity, intense exercise and activity should be limited to 15 minutes to avoid heat stress. If you are beginning a strenuous exercise program or traveling to a warmer climate, limit exercise and slowly work up your pace over a period of 10 to 14 days to get acclimated to the heat.

Read more about heat exhaustion and heat stroke.

Maintain water intake to ensure hydration before and during prolonged physical activity. Even if children are not feeling thirsty, every 20 minutes:

• A 90-pound child needs 5 ounces of water.
• A 130-pound adolescent requires 9 ounces of water.

Wear lightweight clothing and only one layer of absorbent materials, promptly changing sweaty shirts in favor of dry clothing. Periods of activity in the heat should be shortened and include more frequent water breaks than other times of the year.

Learn more

• Try to prevent heat, illness from leading to dehydration
• Splish splash! Water safety tips for children
• Beat the heat: Keep your baby safe