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Family-Friendly Ways To Stay Cool This Summer

July 27, 2022
Little girl holding up half eaten watermelon.
Happy family looking at camera outside on a summer day.

Ah, summer… Everything comes alive during this season. We think of travelling and planning fun adventures with the family.  But summer is the hottest season of the year, as we generally get above-average temperatures on a regular basis.  This heat can potentially bring you and your family health issues that you want to avoid while having fun in the sun.

Father and child in swimming pool. Child is splashing the water.

Top three health conditions to avoid

If not addressed properly, high temperatures can bring dangerous health conditions.  These are the common diseases that you should note.

Man helping woman suffering from a heat stroke.

Heat Rash

Heat Rash, sometimes called prickly heat, occurs when the skin's sweat glands are blocked and the sweat produced is stuck inside the body, preventing it from evaporating.

Heat rash is commonly seen in hidden parts of our body like the armpits, back, under the breasts, chest, groin, elbow creases, and back of the knees and the waist.

Here are the symptoms that can help to identify if you have Heat Rash:

  • Small Red Spots or clear blister
  • Irritating and itchy sensation in the affected area
  • Redness and mild swelling in the affected area

Heat Exhaustion

Woman holding hands against head as she sweats in the hot sun.

Heat exhaustion occurs when exposed to high temperatures, particularly when combined with high humidity and strenuous physical activity. This condition usually happens when our body overheats and starts having a rapid pulse and heavy sweating.

Heat exhaustion usually occurs with the following symptoms:

  • Excess thirst
  • Muscle cramps
  • Nausea
  • Light-headedness
  • Excessive sweating
  • Fatigue

Heat Stroke

Heat stroke is very common. This condition is dangerous and needs immediate emergency assistance.

Heat stroke happens when the body overheats so much that it can no longer maintain its healthy temperature. Here are the symptoms that you need to watch out for if there is a heat stroke happening:

  • Intense headache
  • Confusion
  • Loss of consciousness
  • Cessation of sweating
  • Rapid breathing

The goal is to ensure our family is safe and having a great time during the summer.  So, here are the top 3 ways to keep your family cool this summer.

Apply sunscreen wherever you go

Woman applying sunscreen to child's nose.

The sun's hot rays are not very healthy for our skin as it brings various skin issues such as heat rash or sunburn. Applying sunscreen is very helpful for your family as it would protect them from the UV of the sun as we go outside. It can also help us moisturize our skin and avoid making it dehydrated.

Eat plenty of fruits

Plate filled with watermelon slices.

Rather than having ice-cream or cold sodas, it’s best to eat fruits as an alternative during summer. Fruits like watermelon, mango, orange, and melons can keep you refreshed and hydrated during the summer heat. Fruits also bring a lot of nutrition and good health benefits to you and your family. You can also add some variety by making some fruit smoothies if you prefer having a drink rather than eating fruits.

Be active and stay cool through swimming

Woman swimming under water in a pool while holding hands with her two daughters

Fitness is still a must despite the heat that the summer brings. But it is understandable that we’d prefer to avoid overheating. That’s why swimming is a great activity!


Swimming is an aerobic exercise that allows you to strengthen your muscles and increases your strength and endurance. This activity is the perfect exercise for you and your family as it also keeps you cool during the summer heat.

Whatever you do this summer, have fun!

If you have more questions about how you can protect yourself and your family this summer, contact your medical health care provider or reach out to one of our Pillway health experts.

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