Why Experts Say Parents Shouldn't Feel Guilty for Keeping Kids Indoors During a Heat Wave

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Summer is synonymous with 'fun in the sun,' but there are times when the best way to 'beat the heat' is to avoid experiencing it at all. However, staying inside when it's bright and sunny can leave parents and kids feeling blue—in other words, with a bad case of FOMO. As much of the country grappled with a heatwave this June, one mother shared her conflicted thoughts about staying indoors—in fact there's a name for the phenomenon she's describing. It's called sunshine guilt.
'Where I live is 95 degrees today and the heat index is at 104,' shared u/ophotmother in the Beyond the Bump subreddit. 'My 21-month-old baby girl is begging for outside time, and I'm not having it. I'm 17 weeks pregnant with our second and concerned for both my daughters' health and safety and my own.'
Unfortunately, the original poster said her choice has led to some testy exchanges with friends, who think that she's being 'too cautious.'
'Friends of mine have said...to just limit the time outside, and it will all be fine,' she continued. 'I'm not so convinced, but I feel awful if I'm actually just overthinking everything'.
Although her friends seem to fine throwing caution to the wind, experts back up OP's gut feeling that playing outside in this isn't always safe, even if you do limit your time in the sun. What's a parent to do? Physicians shared tips for heatwave safety, including signs of heatstroke and when to stay indoors.
When it gets hot, parents can become hyper-focused on the temperature, but experts share that a different barometer provides more important information: the heat index. They pointed out that according to the National Weather Service, a heat index of 90 or higher pose a higher risk of sunstroke and heat exhaustion.
'The heat index is a measure of how hot it feels to the human body when relative humidity is combined with the actual air temperature,' explains Solomon Behar, MD, a pediatric emergency medicine physician at Miller Children's & Women's Hospital and MemorialCare Long Beach Medical Center. 'When humidity is high, sweat evaporates more slowly. This makes it harder for your body to cool down, making it feel hotter than the air temperature alone.'
Dr. Behar suggests keeping kids indoors on days when the heat index is 90 or above or limiting outdoor activities. And keep watching it.
'If the heat index is above 105, it is dangerous to spend even small amounts of time playing outside,' shares Zebulon J. Timmons, MD, the division chief of emergency medicine at Children's Nebraska in Omaha.
Dr. Timmons also encourages parents to ask kids' sports coaches to reschedule games and practices if the heat index is above 90. He gets it, though—staying inside when its hot can lead to boredom and frustration on the part of kids.
'Being cooped up indoors with the kids on a string of hot days can be challenging,' Dr. Timmons says. 'Try to have a plan ahead of time with activities or crafts that can keep your kids busy when these heat waves hit.'
If the heat index is creeping up but not too high—or you don't have a choice but to be outside—experts stress the importance of taking practical steps to reduce the risk of heat-related illnesses.
'As global temperatures rise, so does the risk of heat-related illnesses, especially for young children and pregnant individuals,' says Dr. Behar. 'Children's bodies are less efficient at regulating temperature, and pregnancy increases the body's workload, making both groups more susceptible to heat exhaustion and heat stroke.'
That being said, the whole family can benefit from the tips below for staying safe outside during heat waves.
You'll want to plan the particulars, such as when you're heading out and where you're going.
'The sun's rays are strongest between 10 a.m. and 4 p.m.,' Dr. Behar says. 'Schedule outdoor activities during cooler parts of the day, such as early morning or evening. Seek shade when outdoors.'
On that note, Alex Koo, MD, an emergency physician for MedStar Health, also suggests choosing a location with plenty of shade.
'[It gives you] the ability to take breaks and get out of the heat,' Dr. Koo says. 'Know where nearby public cooling areas are, such as libraries and recreational centers.'
Some of Dr. Koo's favorite activities on hotter days include those that help people cool off, such as splash pads, water parks, and pools.
Certain clothes will keep you feeling cool, literally and figuratively.
'Lightweight, loose-fitting clothing helps the body stay cool,' Dr. Behar says. 'Wear light-colored, breathable fabrics. For children, avoid overdressing and use hats for sun protection.'
Dr. Koo also reminds parents to apply sunscreen to their children (and themselves) and bring sunglasses.
Even you think you're prepared to face the heat, you shouldn't expect you or your kids' bodies to immediately adjust to seriously hot weather—or any drastic change in temperature.
'Our bodies take time to acclimate to hot environments through improving our physiologic response, whether it's increasing our heart rate and opening up blood vessels earlier, sweating more, and changing the composition of our sweat,' Dr. Koo points out. 'However, this can take 4 to 14 days for a couple of hours in the heat.'
In other words, Dr. Koo warns that many people may not be acclimated to sudden heat waves, so it's essential to avoid going about business as usual.
'It's important to pace yourself,' Dr. Koo says. 'Avoid intense activities or exercises and take frequent breaks.'
You may have heard it's best to drink eight glasses of water per day. However, Dr. Koo notes that there's no precise amount of fluid anyone should drink, even during heat waves.
'While there is not a hard number of how many cups a child or adult should drink, drinking to a goal that urine is a pale, straw yellow color means you're hydrated,' Dr. Koo says.
And that's key for the health of your body in all weather, but especially in the heat.
'Keeping hydrated allows us to maximize the best means of heat dissipation, evaporation through sweat,' Dr. Koo says. 'This means hydrating before, during, and after the family goes outside.'
You're probably already checking and double checking for your child in the backseat, but this routine becomes particularly important during a heat wave.
"Don't ever leave a child in a hot car, even if parked in the shade with the windows cracked,' says Marie Grace Ponce, MD, a pediatric emergency physician with K. Hovnanian Children's Hospital at Jersey Shore University Medical Center.
Dr. Ponce warns that vehicle temperatures can spike by 20 degrees in as little as 10 minutes, putting a kid who has been left in there even while their parents dash into the bank or grocery store, at risk.
'Most of the time when there is a tragedy related to a child in a hot car, it was unintentional and the parent simply forgot about the sleeping child,' adds Dr. Timmons. 'One trick is to place your purse, briefcase or left shoe in the back seat when driving with an infant or toddler so you have to check the backseat.'
Heat exhaustion and stroke are two heat-related illnesses. Heat stroke is the most severe form and occurs when the body temperature reaches extremely high levels. Heat exhaustion can progress to heat stroke, so Dr. Ponce says it's essential to recognize the signs of both.
Dr. Ponce notes that signs of heat exhaustion are:
Heat exhaustion: More serious than heat rash or cramps, heat exhaustion occurs when your body is unable to cool itself through sweating. Untreated, it can progress to heat stroke.
Heat exhaustion symptoms include:
Pale, clammy skin
Dizziness
Fatigue
Excessive sweating
Muscle cramps
Headache
Nausea
Heat stroke symptoms include:
High fever (104 degrees or higher)
Altered mental status (confusion)
Seizures or loss of consciousness
Flushed skin
Absence of sweating
If you notice signs of heat exhaustion, Dr. Ponce suggests:
Seeking immediate shelter in a cool place immediately
Offering fluids immediately
Applying cool, wet towels to the skin
'If symptoms don't improve within an hour, or you're not sure, don't wait,' Dr. Ponce says. 'Call 911 and seek medical attention as soon as possible. Don't forget: You know your child best. If your infant or child is unusually irritable, overly quiet or not quite themselves, move to a cooler location and investigate.'
Read the original article on Parents