Heat Exhaustion in Kids: Symptoms, Causes & Recovery Tips

Hydration plays a huge role in our everyday wellbeing, and it’s no different for our children. The snag is that kids are way less inclined than adults are to tune into their body’s signals; and when there’s games to be played or parks to run in, who can blame them, right? 

But the risks of dehydration and heat-related illnesses in children are very real so we’ve put together an easy, practical guide to help caregivers better understand signs of heat exhaustion in kids and how to prevent and care for them, should you need it.

Essentially, heat exhaustion is a more mild form of heatstroke which only develops when the initial symptoms are not treated. This is why it’s important to understand the signs of heat exhaustion in kids so you can prevent rather than react whenever possible. 

Our bodies are always working to regulate our body temperatures, so you may find that when you’ve been in the sun or doing physical activity you’re naturally drinking more water because you’re thirsty, which means your body is internally actively trying to cool down. Children are exactly the same, they’re just not as likely to recognise symptoms of thirst or fatigue(1). 

Understanding the heat exhaustion symptoms in kids means you can treat any issues before it becomes a bigger problem. When the body is no longer able to regulate itself or cool down via sweating, the following signs will occur so it’s super helpful if you familiarize not only yourself, but your loved ones, as well as your kids, with the following signs of heat exhaustion in kids: 

• feelings of tiredness, dizziness, weakness, irritability, or headaches
• feeling sick or being sick
• excessive sweating and skin becoming pale and clammy or getting heat rash - note that changes in skin color can be harder to see on brown and black skin
• cramps in the arms, legs and stomach
• fast breathing or heartbeat
• a high temperature
• being very thirsty

Heat exhaustion in kids is caused by the body overheating typically from being in a hot environment which could include indoor spaces like parked cars, public transportation or homes with no A.C., as well as pools, parks or beaches. 

The risks are higher when a child is exposed to hot, humid weather, particularly if it’s for a long period of time or by doing too much physical activity in hot weather. 

It takes the body 8-10 days to adjust to new temperatures, so it can be a challenge when taking children on vacations to hotter climates than they’re used t(2). 

Heatstroke can be impacted by a number of factors including weather, clothing and activity levels, but there’s simple steps caregivers can take to prevent heat exhaustion in kids and keep them safe.

• Apply sunscreen generously (ideally 15-30 minutes before going outside) and be sure to find a broad spectrum, water-resistant sunscreen with SPF 30 or higher(3). 
• Give children hats to wear and choose clothing that is loose-fitting, light-colored and moisture-wicking rather than heavy cotton. 
• Try to find shaded spaces as much as possible when outside, especially when taking a rest or water break. 
• Encourage kids to look for shaded areas and rest or go indoors if they feel tired while they’re outside.
• Don't let kids do intense activities outdoors during the hottest hours of the day.
• Set reminders on your phone to schedule frequent water breaks to cool off and avoid dehydration.
• Teach kids to always drink plenty of liquids before and during any activity in hot, sunny weather — even if they aren't thirsty(4).

When the symptoms of heat exhaustion in kids aren’t treated, it can quickly develop into full blown heat stroke. Luckily understanding how to treat heat exhaustion in kids involves simple steps that can be taken at home to stop anything escalating. 

If your child shows symptoms of heat exhaustion, you should immediately:

• Bring your child to a cool, shaded place – preferably in an air-conditioned building or vehicle.
• Encourage them to drink cool fluids that contain salt - a hydration drink like Pocari has no artificial sweeteners, artificial colors, or caffeine, so is suitable for children.
• Apply a cold wet towel or sponge to the skin.
• Gently stretch or massage sore muscles if your child complains of painful muscle cramps in their legs, arms or abdomen.
• It’s worth being aware that children who are overweight, taking certain medications or have sunburn can be at higher risk for heat related illnesses. 

If your child is unable to drink or seems to be losing alertness, call your doctor or seek medical attention immediately(5).

When it comes to keeping on top of your children’s hydration, the most sustainable strategies are usually the most creative - which can be fun for caregivers as well as children!

• Sipping water regularly throughout the day is the most effective way to prevent dehydration. Sending your kid to school with a reusable water bottle - and making sure they’re allowed to keep them on their desks.
• Make it a fun challenge by filling their water bottle at the start of the day, drawing lines on the outside that they should reach by the end of the day. Rewards like stickers on charts or even toy medals can make nice incentives. 
• Simple gestures like saying 'cheers' with your drinks, adding ice cubes in fun shapes or making a den and drinking water inside it can all be small but effective steps.
• Be a role model; seeing you drink water can help them too.
• Draw up a water tracker or find a template online to encourage them to take accountability of their hydration(6). 
• When you’re out and about, pack salty snacks like pretzels or popcorn that can encourage thirst, as well as foods with high water content like watermelon, grapes and cucumbers.

Prevention is always preferable, but good hydration habits can also aid quick recovery if a child should suffer from heat exhaustion. While it may feel like a lot to think about, just be aware of the signs - remember, you know your child better than anyone so know if they start behaving out of character - and arm yourself with knowledge that most cases of heat exhaustion in kids are manageable with quick and simple actions. 

Share the knowledge! Show this article and our back to school hydration guide with your fellow caregivers to help others understand the key signs of heat exhaustion in kids. And check out Pocari for our full range of hydration drinks that are suitable for the whole family.

1. https://trypocari.com/blogs/blog/heat-stroke-symptoms-prevention-recovery
2. https://www.childrenscolorado.org/conditions-and-advice/conditions-and-symptoms/symptoms/heat-exposure-and-reactions/
3. https://kidshealth.org/en/parents/sunscreen.html
4. https://kidshealth.org/en/parents/heat-exhaustion-heatstroke-sheet.html
5. https://www.childrens.com/health-wellness/heat-stroke-symptoms-in-children
6. https://www.bbc.co.uk/bitesize/articles/z3htrmn#zrsn9ty
7. https://www.childrens.com/health-wellness/heat-stroke-symptoms-in-children

https://hellopediatrics.com/pediatric-heat-stroke-understanding-the-risks-and-prevention/#:~:text=Even%20after%20recovery%2C%20some%20children,kidney%20damage%20and%20neurological%20disorders.