Blog Post Summer Heat | July 2026

Blog Summary

At a Glance: What This Post Covers
How to tell the difference between heat exhaustion and heat stroke in children
Hydration tips and how to know if your child is drinking enough
The best times of day for outdoor summer play
UV safety essentials: sunscreen, shade, and protective clothing
When summer heat means it is time to call the doctor
Frequently asked questions from parents about kids and summer heat

How to Keep Kids Active and Safe During Summer Heat

Because summer should be fun, not scary.

Summer in Maryland can get hot. Really hot. And when you have kids who want to be outside every single minute of the day, it can be hard to know when to let them play and when to pull them back inside.

The good news is that outdoor activity in the summer is wonderful for kids. Fresh air, physical movement, and time in nature all support healthy development. The key is knowing how to do it safely, so your family can soak up every bit of the season without the worry.

Let's walk through everything you need to know about keeping your kids cool, hydrated, and protected while they make the most of summer.

Timing Is Everything: The Best Hours for Outdoor Play

The sun tends to be at its most intense between 10 a.m. and 4 p.m., and those midday hours can bring the highest heat index as well. That does not mean kids cannot go outside during that window, but it does mean you will want to be more intentional about how long they stay out and how much shade is available.

Some simple strategies that can make a big difference:

Schedule active outdoor time for early morning or late afternoon when possible. A morning bike ride or an evening trip to the park can be just as fun and much cooler.
If midday play is happening, look for shaded areas like tree-covered playgrounds, covered patios, or splash pads with overhead coverage.
Build in regular indoor breaks, even for kids who insist they are fine. Children do not always recognize when they are getting too hot.
Keep outdoor sessions shorter on days when the heat index is above 90 degrees Fahrenheit, and reconsider outdoor plans entirely when heat advisories are in effect.

A good rule of thumb: if it feels uncomfortably hot to you as an adult standing outside, it is likely too hot for your child to be playing hard in the sun.

Hydration: The Most Important Summer Habit

Kids lose fluid quickly when they are active in the heat, and they often do not feel thirsty until they are already behind on fluids. That is why building hydration into your summer routine matters so much.

How Much Water Do Kids Need?

General guidelines suggest:

Toddlers (1 to 3 years): around 4 cups of total fluid per day
Young children (4 to 8 years): around 5 cups per day
Older kids (9 to 13 years): around 7 to 8 cups per day
Teens: 8 to 11 cups per day, more with heavy activity

On hot days or during vigorous activity, those amounts can increase significantly. Encourage kids to drink before they feel thirsty, especially before heading outside.

Signs Your Child May Not Be Drinking Enough

Dark yellow urine or going a long time without needing the bathroom
Dry mouth or chapped lips
Unusual fatigue or low energy
Headache or irritability
Dizziness when standing up

Water is the best choice for hydration. Fruits with high water content like watermelon, strawberries, and cucumber can also help. Sports drinks are generally not necessary for most children and can contain a lot of added sugar.

Heat Exhaustion vs. Heat Stroke: Know the Difference

This is one of the most important things parents can know going into summer. Heat exhaustion and heat stroke are both serious, but heat stroke is a medical emergency that requires calling 911 immediately.

Heat Exhaustion

Heat exhaustion can happen when a child has been in the heat too long and their body is struggling to cool itself. Signs may include:

Heavy sweating
Cool, pale, or clammy skin
Fast, weak pulse
Nausea or vomiting
Muscle cramps
Tiredness, weakness, or dizziness
Headache

If you notice these signs, move your child to a cool place immediately, offer cool water to sip, apply cool wet cloths to their skin, and have them rest. If symptoms do not improve within 30 minutes or worsen, contact us or seek medical care.

Heat Stroke

Heat stroke is when the body's temperature rises to a dangerous level and the cooling system breaks down. This is a medical emergency. Signs may include:

High body temperature (103 degrees Fahrenheit or higher)
Hot, red, dry, or damp skin
Rapid, strong pulse
Confusion, slurred speech, or loss of consciousness
No sweating despite the heat

If you suspect heat stroke, call 911 immediately. While waiting for help, move your child to a cool environment and try to lower their body temperature with cool cloths or a cool bath if possible. Do not give fluids to a child who is confused or unconscious.

UV Safety: Sun Protection Is Skin Protection

July is UV Safety Month, and it is a good reminder that protecting your child's skin from the sun is about more than avoiding a sunburn. Sun exposure in childhood can contribute to skin damage that may show up later in life, so building good sun safety habits now can make a lasting difference.

Sunscreen Basics

Use a broad-spectrum sunscreen with SPF 30 or higher for most outdoor activity.
Apply generously about 15 to 30 minutes before heading outside.
Reapply every two hours, and immediately after swimming or heavy sweating, even if the label says water-resistant.
For babies under 6 months, the American Academy of Pediatrics recommends keeping them out of direct sunlight whenever possible and using clothing and shade as the primary protection. Sunscreen can be applied to small exposed areas if shade is not available.
Mineral sunscreens with zinc oxide or titanium dioxide tend to be gentler on sensitive skin and are a good option for younger children.

Beyond Sunscreen

Sunscreen is important, but it works best as part of a broader sun safety approach:

Dress kids in lightweight, light-colored, tightly-woven clothing that covers the arms and legs when possible.
Wide-brimmed hats can protect the face, ears, and neck, areas that are easy to miss with sunscreen.
UV-blocking sunglasses are a great habit to start early and can help protect kids' eyes.
Seek shade especially during peak sun hours, and remember that UV rays can reflect off water, sand, and concrete.

Even on cloudy days, up to 80 percent of UV rays can reach your child's skin, so sun protection is worth thinking about year-round, not just on the sunniest days.

Frequently Asked Questions

Q: My child refuses to drink water. How do I keep them hydrated in the summer?

A: You are not alone in this struggle. A few things that can help: try adding a slice of fruit like lemon, lime, or strawberry to water for a little flavor. Popsicles made from real fruit juice or coconut water can be a fun way to sneak in extra fluid. Foods with high water content like watermelon, cucumber, oranges, and grapes all count toward hydration. Letting kids pick their own water bottle can sometimes help too. If you are genuinely concerned your child is not getting enough fluid, give us a call.

Q: Can babies go outside in the summer heat?

A: Babies can enjoy fresh air in the summer, but they need extra care. Keep infants under 6 months out of direct sunlight as much as possible, since their skin is more sensitive and they cannot regulate their body temperature as effectively as older children. Use a stroller with a canopy, lightweight breathable clothing, and choose cooler parts of the day for outings. Watch for signs of overheating like fussiness, flushed skin, or rapid breathing.

Q: What SPF sunscreen should I use for my kids?

A: SPF 30 is generally considered the minimum for adequate protection, and SPF 50 can offer a little extra coverage, which is helpful for fair-skinned children or long days at the pool. The most important thing is applying it generously and reapplying often. A high SPF applied sparingly offers less protection than a lower SPF applied well.

Q: Is it safe for kids to play outside in a heat advisory?

A: During a heat advisory, it is best to limit outdoor activity, especially strenuous play. If your child does go outside, keep it short, stay in the shade, make sure they are well-hydrated before heading out, and bring them in at the first sign of discomfort. Indoor activities, splash pads, and air-conditioned public spaces like libraries and recreation centers are great alternatives on extreme heat days.

Q: How do I know if my child got too much sun?

A: Sunburn can take 4 to 6 hours to fully appear, so your child's skin may look fine at first even after too much sun exposure. Signs of sunburn include redness, warmth, tenderness, and sometimes blistering in more severe cases. For mild sunburn, cool baths, aloe vera gel, and keeping the skin moisturized can help. Avoid products with benzocaine or lidocaine on children. If your child has significant blistering, fever, or seems very unwell after sun exposure, contact us.

Q: When should I call the doctor about heat-related symptoms?

A: Call us if your child has signs of heat exhaustion that do not improve with rest and cooling within 30 minutes, if they are vomiting and cannot keep fluids down, or if they seem unusually confused or lethargic. Call 911 immediately if you suspect heat stroke. When in doubt, it is always okay to reach out. We would rather hear from you early than have you wait too long.

Summer Is Meant to Be Enjoyed

We are not here to scare you away from the outdoors. Summer is one of the best times to be a kid, and getting outside, moving your body, and soaking up some vitamin D are all genuinely good things for children's health.

With a little planning, some good sunscreen, plenty of water, and a watchful eye, your family can have a safe and wonderful summer. And if you ever have questions or concerns along the way, that is exactly what we are here for.

Wishing your family a happy, healthy, and sun-safe summer from all of us at Primary Pediatrics.

Have Questions? We Are Here All Summer.

Primary Pediatrics has three convenient locations in Laurel, Bowie, and Silver Spring, Maryland.

Call us at (301) 776-8000 or visit myprivia.com/primarypedsmd to schedule an appointment or reach our team.

For after-hours concerns, our 24/7 Virtual Care option is available to help.