Summer is all about hours by the pool and playing in the sun. When you stay hydrated, you can enjoy yourself even when you are moving in the heat and humidity.

When kids are active in hot weather, they may need a little extra attention to make sure they get enough fluids. Their bodies don't adjust to hot temperatures as well as adults. When active, children produce more heat than adults and their bodies sweat less. Because kids sweat less, their bodies may not cool down as fast. And, when they are having a great time building a sandcastle or playing tag, they don't always stop and take needed fluid breaks, which contributes to dehydration. Dehydration and elevated body temperature can put kids at risk for a heat illness such as heat exhaustion.

Thirst is a sign that your child is already dehydrated. Other symptoms include dry mouth, lightheadedness, a headache, fatigue, or muscle cramps.

If you think your child has these other symptoms, get him or her out of the sun and into a cool place. Have your child start drinking water or a sports drink. Take off extra layers of clothes or sports equipment. Place a cool cloth on the skin.

If symptoms are severe, such as shortness of breath, high body temperature, nausea, or incoherence, seek medical help immediately.

To avoid dehydration, consider these summer tips:

• Drink before, during, and after physical activity. The American Academy of Pediatrics suggests that kids should drink 5 ounces of water or a flavored sports drink every 20 minutes during prolonged  physical activity (for a child weighing 90 pounds). Don't allow them to overdrink.
• Try sports drinks or flavored water. The added flavor in sports drinks or flavored water will encourage kids to drink more.
• Drink on a regular basis to match sweat rate. Weighing a child before and after sports activities can better help project fluid loss and needs. One pound of weight loss is equal to 16 ounces of fluid.
• Try to schedule physical outdoor activities during the cooler parts of the day.
• Wear lightweight clothing that allows the skin to breathe and the sweat to evaporate
• When packing a beach bag or sports bag, always throw in a sports bottle.
• Freeze water bottles or sports drinks to keep them cold on a hot day.