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A teenager leaps toward water on a rope swing at a park in Philadelphia during a heat wave on Aug. 4, 2022.

After record-breaking temperatures across much of the U.S., public health experts cautioned that children are more susceptible to heat illness than adults are — even more so when they’re on the athletic field, living without air conditioning or waiting in a parked car.

Cases of heat-related illness are rising with average air temperatures, and experts say almost half of those getting sick are children. The reason is twofold: Children’s bodies have more trouble regulating temperature than those of adults, and they rely on adults to help protect them from overheating.

Parents, coaches, and other caretakers, who can experience the same heat very differently than kids do, may struggle to identify a dangerous situation or catch the early symptoms of heat-related illness in children.

“Children are not little adults,” said Dr. Aaron Bernstein, a pediatric hospitalist at Boston Children’s Hospital.

Jan Null, a meteorologist in California, recalled being surprised at the effect of heat in a car. It was 86 degrees on a July afternoon more than two decades ago when an infant in San Jose was forgotten in a parked car and died of heatstroke.

Null said a reporter asked him after the death, “How hot could it have gotten in that car?”

Null’s research with two emergency doctors at Stanford University eventually produced a startling answer. Within an hour, the temperature in that car could have exceeded 120 degrees Fahrenheit. Their work revealed that a quick errand can be dangerous for a kid left behind in the car — even for less than 15 minutes, even with the windows cracked, and even on a mild day.

As record heat becomes more frequent, posing serious risks even to healthy adults, the number of cases of heat-related illnesses has gone up, including among children. Those most at risk are young children in parked vehicles and adolescents returning to school and participating in sports during the hottest days of the year.

More than 9,000 high school athletes are treated for heat-related illnesses every year.

Heat-related illnesses occur when exposure to high temperatures and humidity, which can be intensified by physical exertion, overwhelms the body’s ability to cool itself. Cases range from mild, like benign heat rashes in infants, to more serious, when the body’s core temperature increases. That can lead to life-threatening instances of heatstroke, diagnosed once the body temperature rises above 104 degrees, potentially causing organ failure.

Prevention is key. Experts emphasize that drinking plenty of water, avoiding the outdoors during the hot midday and afternoon hours, and taking it slow when adjusting to exercise are the most effective ways to avoid getting sick.

Children’s bodies take longer to increase sweat production and otherwise acclimatize in a warm environment than adults’ do, research shows. Young kids are also more susceptible to dehydration because a larger percentage of their body weight is water.

Infants and younger children also have more trouble regulating their body temperature, in part because they often don’t recognize when they should drink more water or remove clothing to cool down. A 1995 study showed that young children who spent 30 minutes in a 95-degree room saw their core temperatures rise significantly higher and faster than their mothers’ — even though they sweat more than adults do relative to their size.

Pediatricians advise caretakers to monitor how much water children consume and encourage them to drink before they ask for it. Thirst indicates the body is already dehydrated.

They should also dress kids in light-colored, lightweight clothes; limit outdoor time during the hottest hours; and look for ways to cool down, such as by visiting an air-conditioned place like a library, taking a cool bath, or going for a swim.

To address the risks to student athletes, the National Athletic Trainers’ Association recommends that high school athletes acclimatize by gradually building their activity over the course of two weeks when returning to their sport for a new season — including by slowly stepping up the amount of any protective equipment they wear.

“You’re gradually increasing that intensity over a week to two weeks so your body can get used to the heat,” said Kathy Dieringer, president of NATA.

Experts note a flushed face, fatigue, muscle cramps, headache, dizziness, vomiting, and a lot of sweating are among the symptoms of heat exhaustion, which can develop into heatstroke if untreated. Call a doctor if symptoms worsen, such as if the child seems disoriented or cannot drink.

Taking immediate steps to cool a child experiencing heat exhaustion or heatstroke is critical. The child should be taken to a shaded or cool area; be given cool fluids with salt, like sports drinks; and have any sweaty or heavy garments removed.

For adolescents, being submerged in an ice bath is the most effective way to cool the body, while younger children can be wrapped in cold, wet towels or misted with lukewarm water and placed in front of a fan.

Although children’s deaths in parked cars have been well documented, the tragic incidents continue to occur. According to federal statistics, 23 children died of vehicular heatstroke in 2021.

Caretakers should never leave children alone in a parked car, Null said. Take steps to prevent young children from entering the car themselves and becoming trapped, including locking the car while it’s parked at home.

More than half of cases of vehicular pediatric heatstroke occur because a caretaker accidentally left a child behind, he said. While in-car technology reminding adults to check their back seats has become more common, only a fraction of vehicles have it, requiring parents to come up with their own methods, like leaving a stuffed animal in the front seat.

The good news, Null said, is that simple behavioral changes can protect kids. “This is preventable in 100% of the cases,” he said.

(KHN (Kaiser Health News) is a national newsroom that produces in-depth journalism about health issues. Together with Policy Analysis and Polling, KHN is one of the three major operating programs at KFF (Kaiser Family Foundation). KFF is an endowed nonprofit organization providing information on health issues to the nation.)

©2022 Kaiser Health News. Distributed by Tribune Content Agency, LLC.

15 ways to stay cool this summer without AC

2021 is already shaping up to be a hot year, with warmer than average spring temperatures and hot streaks across much of the continental U.S into June. In May 2021,  there were 947 record warm daily high temperatures recorded across the U.S., according to the National Oceanic and Atmospheric Administration (NOAA). Stacker scoured scientific studies, DIY websites, and even American history to come up with 15 ways to stay cool on warm days without AC.

For anyone not living along the northern edges or mountains of the U.S., the dog days of summer feature weeks—if not months—on end of intolerable heat. Sizzling temperatures have been shown to negatively affect memory, reaction time, productivity, moods, and even suicide rates. One study by Harvard University in 2016 tracked students before and after a heatwave and determined that higher temperatures correlated with decreased cognitive function; another by Stanford University in 2018 studied the links between suicide rates and temperature and ultimately theorized that bumps in temperature from now through the year 2050 may correlate with an added 21,000 deaths from suicide.

For the times we can’t be in air conditioning 24/7, there are thankfully many low-cost, energy-efficient ways to cool off during summer heat that work and don’t involve sitting in a bath of ice water all day. These tricks can make a difference when your attention is required in a classroom or office setting, or if you’re working outside and need relief from the hot sun.

Keep reading to see a simple hack for using skin care products to bring down your core temperature, how hot beverages may actually cool you off, and how to up your use of fans to beat the heat this summer.

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Despite one’s best efforts to reapply sunscreen as directed, being out in the sun all day can still lead to sunburn and skin damage. The medicinal use of aloe vera to help treat skin ailments can be tracked all the way back to the 4th century B.C. The antiseptic aloe vera is ultimately a wonder plant: In skin care applications it acts as a cleanser, astringent, and moisturizer, and it can stimulate the growth of new skin tissue, while also calming the nervous system. For an extra cooling effect, mix water and aloe vera in ice cube trays, and pop them into the freezer for use when needed.

Whether your skincare routine involves multiple products or just one, keeping them in the refrigerator can make for a refreshing reprieve from the heat. Many lotions, serums, sprays, and masks will even keep their potency for longer when kept cold.

There is no better way to heat up a home in the summer than by switching on the oven, burners, or toaster oven. Avoid that entirely by grilling outside, eating out, or switching things up with meals that don’t require the stove on the hottest days. Salads, cold sandwiches, cold soups like gazpacho, and nori rolls are all great options for hot days.

A well-placed bandana that’s been soaked in cold water will work wonders to cool you off. Be sure to tie it around a major pressure point (ankles, wrists, neck, or elbows) and it can provide an instant chill.

Strategic placement of fans throughout the home can completely change an indoor climate. Window fans pulling in cooler outside air should be positioned on the first floor of the shadiest, coolest side of the home (most likely in a north-facing window). A fan blowing out the window, which will suck warmer air from inside, should be placed on the sunniest, hottest side of the second floor (or same floor if it’s a one-story home or apartment). Ceiling fans should be rotating counter-clockwise (from your vantage point below it)—don’t forget to reverse this direction during cooler months!

Hot water bottles are built to keep people warm on cold nights, but they can also serve the opposite purpose. Fill your hot water bottle (or a regular water bottle, if that’s what you have) with tap water, put it in the freezer for a few hours, and then sleep with the bottle at your feet. Your feet are one of the most temperature-sensitive parts of your body, so keeping them cool will help the rest of your body stay cool.

While a west-facing home may be perfect in winter, it makes cooling the house down in the summer a bit more challenging. Stock up on reusable UV window film to keep the sun’s harmful rays out and the cool air in (it will also work to keep your home warm in the winter). Tinfoil and space blankets work great for blocking heat from windows, too, and may save you a few bucks.

Cotton is a great fabric for the summer whether you live in the dry heat of Arizona or humid Florida; this light material allows air to circulate without getting trapped in one place, cooling your body naturally. Other fabrics that can help you fight off the sweat are chambray, rayon, linen, and synthetic blends, and lighter colors are generally cooler than darker colors.

Drinking a lot of water is one way to stay hydrated during the summer, but it can also be done through eating foods that have high water content. This includes fruits and vegetables such as melons, cucumbers, lemons, grapes, leafy greens, and berries. Spicy foods prepared with chili peppers are great coolers as well: the chilis increase circulation and cause perspiration. And while ice cream might seem refreshing in the moment, it will only make you feel warmer in the long run—flavored ice is a good alternative.

It seems counterintuitive, but drinking something hot on a warm, dry day can help to cool a body off. A Thermal Ergonomics Lab study found that drinking a hot beverage increases sweat production, which in turn cools the body off. There’s just one caveat—the sweat needs to be able to evaporate in short order. This trick will not work if you’re wearing a lot of clothing that can trap sweat or if the scorching day is paired with high humidity.

You may also like: 50 activities to keep children engaged this summer

Strategically opening windows at night when the air is coolest and keeping them closed (with curtains drawn!) during the day is one of the most straightforward ways to keep a home cooler in summer months. This method is most effective if you have adequate insulation in the walls to trap the cooler night air inside. Another window trick is to take advantage of convection: When double-hung windows are open, keep them as such at the top and the bottom. Having the top window cracked allows hot air to escape, while the bottom window being cracked will suck in cooler air from outside.

Plan ahead for hot nights: fold up a top sheet, put it in a bag, and set said bag in the freezer a few hours before bed. When it’s time to hit the hay, take the sheet out and lay it on top of you. For a last-minute (slightly messier) iteration of the same technique, before going to bed wet down a top sheet in cold water, wring the sheet out well, and put it over yourself.

In addition to keeping windows closed during the day and open at night, use blackout curtains to trap cool air inside and keep the heat from coming in. They’ve been said to reduce heat transfer through windows by as much as 24%—that’s a lot of degrees when it’s sweltering outside.

Pranayama is the practice of breath control—and utilizing it can make you feel noticeably cooler. Two breaths, in particular, that can help are the sitali (“cooling breath”) and sitkari (“sipping” or “hissing”). In the sitali, the mouth is opened into an “O,” and the tongue folded lengthwise into a tube to suck air through. After sticking the curled tongue out almost an inch from the lips, a big breath is drawn in, using the tongue like a drinking straw. This will pull cool air into the diaphragm. After breathing in, the mouth is closed and air slowly exhaled through the nose. The sitkari variation of this breath involves closing the top and bottom teeth together with lips open in a smile. Long, slow breaths are drawn in this position through the teeth and mouth, then the mouth is closed and the breath exhaled slowly through the nose.

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