MADERA, Calif. – As an extreme heat warning takes effect across Central California, experts are sounding the alarm: heat illness can strike children fast, and it’s vital to keep them hydrated.
“Dehydration and heat-related illnesses like heat exhaustion and heat stroke can sneak up quickly, especially in children and teens,” said Dr. Enjuli Chhaniara, a pediatric resident with Valley Children’s Healthcare. “Kids don’t always recognize thirst until they’re already dehydrated. Add in heat and activity, and their bodies lose fluids faster than usual.”
The National Weather Service issued an extreme heat warning for portions of Central California beginning on Friday at 11 AM and ending Sunday morning. Temperatures are expected to soar into the triple digits.
According to the American Academy of Pediatrics (AAP), children are more vulnerable to dehydration than adults because they sweat less and have a higher surface-area-to-body-weight ratio.
This means they lose fluids more quickly and are at risk of getting dehydrated more easily.
If your child isn’t urinating at least every 6-8 hours, it might be time for fluids, Chhaniara said.
Other things to look for include dry mouth and lips, headache, fatigue or irritability, dizziness or lightheadedness, and fewer tears when crying.
How Much Water Should Kids Drink?
There’s no one-size-fits-all answer, Chhaniara says, but here’s a good general guide to follow on hot weather days:
- 1-3 years old: 4 cups (32 ounces)
- 4-8 years old: 5 cups (40 ounces)
- 9-13 years old: 7-8 cups (56-64 ounces)
- 14+ years: 8-11 cups (64-88 ounces)
Parents are urged to encourage small, frequent sips throughout the day instead of chugging a full glass. Chhaniara recommends kids drink water 30 minutes before an activity and every 15-30 minutes during that activity.
“For children playing sports, they should drink ten gulps of water (about a half ounce) for every 20 minutes of play. For teenagers, they should drink 20 gulps for every 20 minutes of play. You can also offer water-rich snacks like watermelon, cucumber or oranges for an extra hydration boost,” Chhaniara said.
Heat Exhaustion and Heat Stroke
When the body overheats faster than it can cool down, it can lead to heat exhaustion and eventually heat stroke, Chhaniara says.
When it comes to heat exhaustion, she says things to look out for include heavy sweating, cool and clammy skin, nausea or vomiting, muscle cramps, weakness or tiredness, headache, dizziness or fainting.
Heat stroke, on the other hand, is a medical emergency. Signs of heat stroke include a body temperature over 104°F, a rapid pulse, hot, red, dry or damp skin, confusion or disorientation, loss of consciousness or seizures. If you see these signs, Chhaniara says it’s time to call 911 immediately.
Prevention Tips
To ensure your child is as safe as possible in the heat, Chhaniara recommends the following strategies:
- Hydrate early and often and don’t wait for thirst
- Avoid outdoor play during peak heat (10 AM–4 PM)
- Dress light in loose, breathable clothing and a wide-brim hat
- Use shade and take breaks during outdoor activities
- Acclimate gradually to heat, especially in sports or camp settings
- Teach them to listen to their body and speak up if they feel unwell
“Heat and hydration safety isn’t about limiting fun – it’s about making fun sustainable,” Chhaniara said. “By teaching kids to sip smart and spot the signs of dehydration or heat illness, we empower them to enjoy summer safely, confidently and coolly.”
For more safety tips from the experts at Valley Children’s, click here.
