Summer Safety

Summer Safety: Beat the Heat with Hydration

Summer is in full swing - and you may be spending more time outdoors. As temperatures rise, it is important time to understand how to handle heat safely.

Nothing should get in the way of a great summer - not even the forecast!

Tips to Stay Hydrated

1. Schedule Frequent Water Breaks
   Set a timer. Every 15–20 minutes, stop for water - even if you don't feel thirsty. Thirst is a late sign of dehydration. Don’t wait.
   • Young kids: aim for ½–1 cup (5–9 oz)
   • Teens & adults: up to a full cup per break
      
2. Fuel Up with Water-Rich Snacks
   Much of your body's hydration comes from the foods we eat.
   • Eat plenty of hydrating foods - watermelon, oranges, grapes, cucumbers
   • Limit salty snacks, caffeine and sugary treats - they pull water out of the body.
      
3. Stick to Water
   Make water your number one drink, every day. No energy drinks. No soda. No sugar-filled sports drinks.
   
   Use electrolyte drinks only when needed:
   • Extended activity (over an hour)
   • Heavy sweating
   • Early signs of heat illness