As Floridians, when temperatures rise, experiencing the outdoors and staying active can be a challenge.

Know the signs of heat-related illness
First, understanding the signs of dehydration, heat exhaustion and heatstroke can save lives.

Dehydration can cause thirst, dry mouth, dark urine, headaches and muscle cramps. Heat exhaustion may cause heavy sweating, weakness, nausea and dizziness. Heatstroke is a medical emergency with symptoms including confusion, high fever, hot and dry skin and loss of consciousness.

If you or someone you are with experiences these warning signs:
• Move to a cooler place immediately.
• Sip water or suck on ice.
• Apply cold, wet cloths to the neck, armpits, behind the knees and groin.
• Seek medical help if symptoms do not improve quickly.

And if you suspect heatstroke, call 911 first.

Hydrate to stay fueled and cool
• Drink water regularly. Don’t wait until you feel thirsty. Sip water throughout the day, especially when outdoors.
• Hydrate before any activity. Drink a glass of water 30 minutes before heading out for a walk, run or bike ride.
• Replenish electrolytes. Coconut water or low-sugar sports drinks can help replace essential minerals lost through sweat during long or intense activities.
• Eat hydrating foods. Watermelon, cucumbers, oranges and strawberries are packed with water and can contribute to your daily intakes.
• Avoid alcohol and limit caffeine. These can influence dehydration. Choose water or electrolyte-rich drinks instead.

Smart strategies for outdoor fun
• Avoid the hottest part of the day, usually between noon and 6 p.m. Opt for early morning or evening activities.
• Wear lightweight, light-colored, breathable clothing, and protect yourself with a wide-brimmed hat, sunglasses and sunscreen.
• Rest frequently to cool down and stay hydrated by drinking water and seeking shade.
• If you feel dizzy, weak or overly tired, take a break, hydrate and move to a cooler space.
• Cool down with smart snacks. Frozen fruits, smoothies, chilled salads and cold sparkling water with fruit can help you refuel and cool down.

Kids need extra care in the heat
Children, toddlers and babies are especially vulnerable to heat-related illnesses because they can’t regulate their body temperature as well as adults.

Hydrate early and often. Young children may not ask for water when thirsty, so offer sips frequently and provide water-rich snacks like watermelon or berries.

• Monitor urination and diaper output. For babies and toddlers, watch for fewer wet diapers. If your child goes eight hours without urinating, call your doctor.
• Choose the right clothing and activities. Dress babies and children in lightweight, loose-fitting clothing and avoid over-bundling.
• Check playground and sports safety. Feel playground equipment, like slides and swings, and pavement before play to prevent burns. For youth athletes, ensure hydration before, during and after games and practices, encourage cooling breaks and watch for signs of overheating.
• Avoid using fans for babies and toddlers. Fans can increase dehydration in small children. Instead, use cool baths or misting for cooling, and always supervise water play.
• Know the signs of heat danger. Watch for flushed skin, irritability, dizziness, rapid breathing or unusual tiredness. Move them to a cooler place, offer fluids and seek medical attention if symptoms persist or worsen.

Children in cars: look before you lock
It is absolutely critical to never leave children in parked cars – even for a few minutes. Even if the windows are open, the temperature inside a car can rise nearly 20 degrees in just 10 minutes, leading to heatstroke and death.

Before you lock your car and walk away, take these steps:
• Check the back seat every time you leave your vehicle to ensure no child is left behind.
• Place reminders in the front seat. Keep a stuffed animal in your child’s car seat, moving it to the front seat when your child is buckled in.
• Place your purse, backpack, phone, or employee badge in the back seat so you’re forced to check before exiting your car.
• Ask your childcare provider to call if your child is late. This safety net can help catch a dangerous situation quickly.
• Lock your car when parked. One in four hot car deaths occurs when children climb into unlocked cars while playing and become trapped.

What to do if you see a child alone in a car
• Call 911. Don’t assume someone else called or someone is coming right back.
• If the child is unresponsive or appears in distress, get them out of the vehicle as quickly as possible.
• Spray the child with cool water (do not use an ice bath) to begin lowering their body temperature.
• If the child is responsive, stay with them until help arrives. Have someone else locate the driver.

In Florida, the law does protect people who take action to remove children from a vehicle with guidelines.

Stay cool. Stay safe.
Whether you’re enjoying a summer picnic or biking through a shaded trail, you can beat the heat with planning and practical strategies. If the heat is too intense, remember: your health comes first. Stay cool, stay safe, and take care of yourself and your family in the Florida sunshine.