Children are particularly vulnerable to heat-related illnesses, especially during periods of intense summer heat. With rising temperatures and more frequent heatwaves becoming the norm, the risk of heat stroke and dehydration increases significantly. According to health experts from the World Health Organisation (WHO) and the Indian Academy of Paediatrics (IAP), children are at a heightened risk due to their smaller body size, higher metabolic rate, and less effective thermoregulation.
 

Heat stroke occurs when the body’s temperature regulation system becomes overwhelmed and is unable to cool itself. Dehydration happens when the body loses more fluids than it takes in, leading to serious consequences if not addressed quickly. Recognising early warning signs and implementing preventive strategies can go a long way in protecting your child’s health. To help parents and caregivers prepare for the scorching months ahead, here are eight practical, expert-recommended tips to prevent heat stroke and dehydration in children.
 

Understanding Heat Stroke and Dehydration in Children

Young children are not only more active but also less likely to recognise when they are getting overheated or dehydrated. This makes it essential for adults to be proactive. According to the WHO, children can become dehydrated or overheated faster than adults, and often by the time symptoms appear, their condition may have already progressed to a dangerous stage. Early intervention is critical. Fortunately, simple preventive strategies can keep children safe and healthy, even in extreme weather.
 

1. Ensure Adequate Hydration
   Hydration is the first and most important line of defence against heat-related illnesses. Children should be encouraged to drink fluids regularly, not just when they feel thirsty. Water is essential, but including electrolyte-rich fluids like coconut water, lemon water, or oral rehydration solutions (ORS) can help replace lost salts and minerals. These are especially effective when children have been sweating profusely due to physical activity or high temperatures.
    

2. Dress Them in Light, Breathable Clothing
   What your child wears has a significant impact on how well their body can regulate temperature. Choose loose-fitting clothes made from natural fabrics like cotton or linen, which allow air to circulate and sweat to evaporate. Light-coloured clothes are preferable as they reflect sunlight, while darker fabrics tend to absorb heat, increasing the risk of overheating.
    

3. Avoid Outdoor Activities During Peak Heat Hours
   Between 11 AM and 4 PM, temperatures typically peak and the risk of heat stroke is highest. During these hours, it’s best to keep children indoors or restrict them to shaded and well-ventilated areas. Encourage quieter indoor games, crafts, or reading. If outdoor activity is unavoidable, ensure frequent water breaks and have a shaded rest area nearby.
    

4. Offer Hydrating Foods
   A child’s hydration doesn’t rely solely on fluids — food plays a role too. Fruits and vegetables with high water content, such as watermelon, cucumber, oranges, berries, and grapes, are excellent additions to a summer diet. The IAP also recommends including buttermilk and yoghurt, which help cool the body and support digestion during hot weather.
    

5. Keep Their Environment Cool
   Ensure that the child’s indoor environment is well-ventilated and not overly warm. Use fans, coolers, or air conditioning to regulate room temperature, especially in bedrooms. Taking a cooling bath or using a damp cloth on the body can help reduce body temperature. When power cuts occur, make sure children are not left in overly warm rooms without adequate air circulation.
    

6. Educate Children About Heat Safety
   Children need to understand the importance of staying cool and hydrated. Teach them to recognise warning signs of dehydration and heat stroke, such as dizziness, headache, dry mouth, nausea, or extreme tiredness. Empowering them with this knowledge helps them take quick action or alert an adult if they start feeling unwell.
    

7. Use Protective Gear When Outdoors
   When stepping outside, especially during bright, sunny hours, protective gear becomes essential. Equip children with wide-brimmed hats, UV-protective sunglasses, and umbrellas. Also, apply a broad-spectrum sunscreen with SPF 30 or higher at least 20 minutes before heading out. Reapply sunscreen every two hours if they are playing outside for extended periods.
    

8. Watch for Early Signs of Heat Exhaustion
   Symptoms of heat exhaustion can escalate quickly into heat stroke if not addressed. Look for signs like muscle cramps, excessive sweating, rapid pulse, pale skin, or confusion. If your child shows any of these, move them to a cool place immediately, loosen their clothing, and provide fluids. If symptoms persist or worsen, seek medical attention promptly.
    

Heat stroke and dehydration are preventable. By adopting a few key habits — regular hydration, proper clothing, adjusted outdoor routines, and consistent health monitoring — parents can effectively shield their children from the harmful effects of extreme summer heat. These steps also help build good habits in children, encouraging them to care for their health as they grow. Health agencies like WHO and IAP emphasize the importance of creating awareness among both parents and communities, especially as climate patterns become more erratic and unpredictable. While technology can aid in forecasting extreme weather, it’s individual action and preparedness that make the real difference in safeguarding children’s well-being. while summer offers plenty of opportunities for fun and play, it also brings serious health risks — especially for children. Staying vigilant, informed, and proactive ensures that your child enjoys the season safely and comfortably.