Summer 2026 3 From bicycle rides to playground adventures, summer’s carefree days offer plenty of active family fun. But you need to stay hydrated and take other precautions. Heat-related illnesses, like heat exhaustion and heatstroke, happen when extreme heat overwhelms the body’s ability to cool itself. “Sweating helps us keep cool,” says Garrick Smitherman, FNP-C. “When you’re dehydrated, you don’t have enough water to sweat out, and you’re going to get overheated.” For a strong start, begin hydrating prior to activity. “That way, you’re not starting from behind once you get into the heat,” Garrick says. Keep sipping, even if you don’t feel thirsty. When you’re active, aim to replenish lost fluids every 15 to 20 minutes. (Remember: Infants under six months should only have breast milk or formula.) Make water tasty and fun! “To help increase hydration, try infusing water with different fruits or with mint,” suggests Saba Suhail, DO, a family medicine physician. “And snack on fruits and veggies like watermelon and celery that have a high water content.” Drink in frequent intervals instead of drinking a lot of water at once. Beat the heat. Avoid outdoor activities during the hottest parts of the day—typically 11 a.m. to 4 p.m. Keep babies under six months out of direct sunlight. “Give your family plenty of rest and recovery time in between activities,” Dr. Suhail says. In extreme heat, opt for indoor exercise, such as walking in a shopping mall. Dress for the heat. “A common mistake is skipping light-colored clothing,” Garrick says. “Light-colored materials help prevent overheating.” Garrick recommends moisture-wicking, loosefitting clothing for further heat protection. Warning signs to watch for Early signs of a heat-related illness include profuse sweating, headache, nausea and vomiting. Later stages include dizziness, confusion, flushed skin and a body temperature above 104 degrees. If you notice these signs, move the person out of the heat and cool them down immediately. Stay cool and hydrated Tips for active families Connect to expert care To learn more about these providers or make an appointment, visit TexasHealthMansfield.org/ Smitherman or TexasHealthMansfield.org/Suhail.
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