Cool Tips To Avoid Heat Illnesses This Summer

Updated June 18, 2026

The summer sun can be so much fun, and this summer in particular is going to be hot.

Being active outside isn’t all fun and games. If you want to stay safe, it's extremely important to be aware of the heat and environment when you get ready to participate in any outside sport or activity.

Watch For Signs of Too Much Sun

Heat stroke isn’t the only summer struggle. You can also get cramps from the heat as well as heat exhaustion.

Each of those heat illnesses are treated a little differently, but the main focus is prevention.

Signs of Heat Exhaustion and Heat Stroke 

Below are things to watch for to determine if someone is struggling with heat-related illness. Take action if you notice the following:

• Confusion
• Diarrhea
• Dizziness
• Hot dry skin
• Fainting
• Fatigue
• Loss of coordination
• Nausea
• Profuse sweating or pale skin
• Seizures or confusion
• Stops sweating
• Vomiting

Know When To Cool and Where To Call

If you notice any of these signs of heat illness:

• Cool the person down either with a cold water immersion bath or with ice packs on the back of the neck.
• Seek medical attention by calling 911.

Heat illness can have serious consequences and getting medical attention is crucial.

4 Safety Tips to Prevent Sun Illness and Injuries

Ultimately, prevention is the best place to start to avoid an emergency in the first place.

Matthew Fazekas, MD, medical director of the Pediatric Sports Medicine program at Joe DiMaggio Children’s Hospital has four tips for parents about preventing heat injuries and illness in the summer sun.

1. Stay Hydrated

Make sure that plenty of fluids are readily available for your athlete. Water and sports drinks are great choices. Encourage your young athlete to drink before their activity, especially in the summer heat, and they need to take water breaks.

See more hydration and heat-illness tips and urine color chart to make sure you're drinking enough water.

2. Adapt Your Body to Heat

Take it slow the first 10-14 days of hot weather so your athlete gets used to working in the heat. Take your time to avoid being overwhelmed by sky-high temperatures.

3. Limit Your Time in The Sun

During the summer months, the sun's rays are strongest between 10 am and 4 pm. To reduce your exposure to UV rays, sun damage, and overheating, limit the time you're outside during these hours and go outside earlier in the morning or later in the afternoon or evening. If you have to be out during these times, wear:

• Long-sleeved shirts, long pants, and skirts that are tightly woven and loose-fitting.
• A wide-brimmed hats that protect your eyes, ears, face, and neck.
• Sunglasses that provide 99 to 100% UVA and UVB protection.

4. Eat Nutritious Food

Smaller carbohydrate meals more frequently are preferred. Ideally, you want well-balanced fruits, vegetables, and dairy products, just like you do all year round, but in smaller portions.

We encourage you to get out, enjoy yourselves, play safely, have fun, but keep these heat illness prevention tips in mind. With careful attention to hydration, acclimatization, and nutrition, you can make this your best summer yet.