Summer means long days outside, from camp drop-offs and neighborhood bike rides to pool time and family cookouts. With record heat and humidity across Florida, families may not realize how quickly kids can become dehydrated. By the time a child says they are thirsty, they may already be getting dehydrated.

Children are more vulnerable to heat-related illness because their bodies do not cool down as efficiently as adults’ bodies do. They can lose fluids quickly during outdoor play, sports, camp, and even everyday errands in the heat. That is why it helps to offer water often, build in shade breaks and watch for early signs that a child may need to cool down.

Dr. Danielle Madril, Chief Medical Officer, UnitedHealthcare of Florida offers these practical tips to help families keep kids safe, hydrated and having fun all summer long:

Signs a Child May Be Overheating or Getting Dehydrated:
• Dry mouth or sticky lips
• Fewer bathroom trips or darker urine

• Fatigue, headache, or dizziness
• Irritability or unusual sleepiness
• Muscle cramps, nausea, or weakness
• No tears when crying or eyes that look sunken
• Hot, flushed skin or a child who suddenly wants to stop playing
• If a child is confused, vomiting, stops sweating, or seems hard to wake, seek medical care immediately

Easy Hydration Habits That Can Make a Big Difference:
• Offer Water Before Kids Ask for It: Encourage a few sips before heading outside, during play breaks, and again when they come in. Keeping a favorite water bottle nearby can help make hydration feel automatic.

• Keep It Simple: Water is usually the best choice for everyday play. Try fruit-infused water, chilled slices of watermelon or oranges, or sparkling water with a splash of juice for a fun change of pace. Limit sugary drinks, which can make it harder to stay well hydrated. For prolonged outdoor activity or sports, drinks with electrolytes may help replace fluids and salts lost through sweating.

• Think Snacks Plus Shade: Water-rich foods like berries, cucumbers, melon and oranges can help, too. Pair them with easy snacks and regular breaks in the shade, especially during the hottest part of the day.

• Make Cooling Down Part of the Fun: Popsicles made with real fruit, smoothies, yogurt and cool-down breaks indoors can all help kids recharge. Plan active outdoor time earlier in the morning or later in the evening when temperatures are lower.

A little planning can go a long way in helping kids stay safe in the heat. With regular water breaks, time to cool down, and a few simple routines, families can focus less on the risks of summer and more on making the most of it.