July 1, 2025

Keeping Kids Active in the Heat: Fun and Safe Outdoor Activities

Warm summer days are perfect for play but high temperatures can make it tricky to keep kids active and safe. Children need regular physical activity to support healthy growth and development, but they are more vulnerable to heat-related illnesses such as heat exhaustion and dehydration. With a little planning, parents and caregivers can keep kids moving—and smiling—all summer long.

Why Staying Active Matters

Regular exercise helps kids:

  • Build strong bones and muscles
  • Maintain a healthy weight
  • Improve mood and focus
  • Sleep better

The Centers for Disease Control and Prevention (CDC) recommends that kids get at least 60 minutes of physical activity every day. Fortunately, even during the hottest months, there are plenty of ways to keep that goal within reach.

Tips for Safe Summer Play
Before heading outdoors, keep these safety tips in mind:

1. Pick the Right Time of Day

Avoid peak heat hours between 11 a.m. and 4 p.m. Opt for early morning or late afternoon play when temperatures are cooler and UV rays are less intense.

2. Dress for the Weather

Choose lightweight, loose-fitting clothing in light colors to reflect sunlight. A wide-brimmed hat and UV-protective sunglasses can add extra protection.

3. Don’t Forget the Sunscreen

Apply a broad-spectrum sunscreen with at least SPF 30, even on cloudy days. Reapply every two hours or after sweating or swimming.

4. Hydrate, Hydrate, Hydrate

Encourage kids to drink water before, during and after playtime. Avoid sugary drinks or sodas, which can increase dehydration. Fruit and veggie snacks like watermelon, oranges, grapes, berries, tomatoes, cucumbers and lettuce are high in water content and help with hydration. You can also flavor water with lemons, limes or berries.

5. Watch for Warning Signs

Keep an eye out for signs of overheating such as fatigue, dizziness, flushed skin or nausea. If any of these occur, move the child to a cooler spot and give water.

Fun Outdoor Activities That Beat the Heat

Here are some ways to help kids burn off energy while staying cool:

1. Water Play

  • Sprinklers and splash pads
  • Kiddie pools
  • Water balloon games
  • Car wash, toy wash

2. Shady Adventures

  • Nature walks or scavenger hunts in tree-covered parks (check for ticks after)
  • Obstacle courses in the backyard under a canopy or shade tree
  • Sidewalk chalk games on a shaded driveway

3. Morning Bike Rides or Scooting

Early rides around the neighborhood or a local trail are a great way to get active before the heat sets in.

4. Beach or Pool Time

Swimming is not only fun, but it’s a full-body workout. Just remember to always supervise kids around water and apply sunscreen frequently.

5. Backyard Camping

Set up a tent, play games and tell stories in the cooler evening hours—no travel required!

6. Cool-Down Breaks

Plan indoor breaks between outdoor play sessions. Try dance videos, yoga for kids or indoor scavenger hunts to stay active inside.

Keep It Fun and Flexible

Let children have a say in choosing their activities. When exercise feels like play, it’s easier to build healthy habits that last a lifetime. With smart planning and a focus on safety, summer can be full of fun, movement and great memories.

Need more tips for keeping your kids healthy this summer? Goldsboro Pediatrics is here to help. Call us or visit our website to schedule a wellness visit and learn more about heat safety and summer health.

Sources:
CDC
Get the Kids Outside
HealthyChildren.Org




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