Heat Emergencies: Knowing the Symptoms and How to React

First and foremost, it's important to drink plenty of fluids when spending time in the sun. It's nonnegotiable, even for little ones who insist they're not thirsty. Waiting for thirst to occur may result in dehydration. Additionally, beverages should be free of sugar and alcohol because these can exacerbate fluid loss.

Here are some guidelines for staying hydrated:

• Drink 17 to 20 ounces of water two to three hours before you go out in the heat or start exercising.
• Drink 8 ounces 20 to 30 minutes before you exercise or during warm-up.
• Drink 7 to 10 ounces every 10 to 20 minutes during exercise.
• Drink 8 ounces more within 30 minutes after exercising.
• Drink 16 to 24 ounces for every pound of body weight lost after exercise.

When you sweat, your body is losing more than moisture. It's also seeping out the minerals and salt that help you retain water. As such, sports drinks may be a good beverage option if you're doing high-intensity exercise for more than 45 to 60 minutes. You may want to consider having snacks handy as well.

Don't forget to slather on broad-spectrum sunscreen, which protects against both UVA and UVB rays. Use sunscreen with an SPF of 30 or higher, and apply it to yourself and your kids 15 to 30 minutes before sun exposure, paying careful attention to sun-exposed areas such as the face, hands and arms. Make sure that everyone wears sunglasses to protect their eyes and loose, lightweight, breathable clothing for warm-weather activities.