My first summer with a newborn coincided with one of the worst heat domes the West Coast had ever seen. Temperatures that broke records. A baby who couldn’t regulate their own body heat. And me—new parent, postpartum body, anxious brain—making the call that the safest place for us was inside, curtains drawn, fan on, lights off.
It was the right call. And it was also really, really hard.
What nobody warned me about was how much those weeks would affect my mental health. The isolation crept in quietly. Days blurred together in the dark. No sunlight, no fresh air, no small but vital hit of “I exist in the world” that even a short walk can give you. Doing everything right for my baby—and slowly coming undone myself.
Now that I work with families every day through Brood, that summer comes back to me often. Because I know I’m not the only one who’s been there: holed up, hot, trying to protect their newborn while quietly losing their grip on their own wellbeing. It’s one of those postpartum experiences that doesn’t get talked about enough.
This guide is for you—the version of me who needed it. Not just to keep your baby safe in the heat, but to help you actually get outside, feel the sun on your face, and have something that resembles a summer. You deserve that. Your baby does too.
Here’s what I know now that I wish I’d known then
Summer with a new baby looks different than summer used to. It’s less canned drinks on a boat, more shading your little one’s stroller with one hand while chugging water with the other. And honestly? That’s still a great summer—it just comes with a few more things to think about.
Babies, especially newborns, can’t regulate their body temperature the way adults do. That means the heat that feels pleasant to you can become dangerous for them much faster. The good news: with a little know-how, you can navigate summer confidently and still soak up those sunny days together.
Here’s everything you need to keep your baby cool, comfortable, and safe all summer long.
Signs your baby is overheating
Before anything else, know the warning signs. Babies can’t tell you they’re too hot—so you need to read their cues.
Signs your baby may be overheating:
- Skin that feels hot to the touch, especially on the back of the neck
- Flushed, red, or blotchy skin
- Rapid breathing or increased heart rate
- Unusual fussiness or lethargy
- Fewer wet diapers than usual (a sign of dehydration)
- No tears when crying
If you notice these signs, move your baby to a cool, shaded space immediately, remove excess clothing, offer feeds, and apply a cool (not cold) wet cloth to their forehead and neck. If symptoms don’t improve quickly, contact your healthcare provider or call 911.
Why it matters: Infants under 6 months are at particularly high risk for heat-related illness because their sweat glands aren’t fully developed and they rely entirely on caregivers to help regulate their body temperature. (American Academy of Pediatrics)
What to dress your baby in during summer heat
Light and breezy—but with more coverage than you might think. Sun protection starts with clothing.
What works well:
- Loose, lightweight layers in natural fabrics like cotton or muslin. These allow airflow while protecting skin from direct sun.
- Wide-brimmed hats that shade the face, ears, and neck.
- UV-protective swimwear or rash guards for babies under 6 months who aren’t ready for sunscreen yet. Many are rated UPF 50+, which blocks 98% of UV radiation.
- Sunglasses with UV protection—yes, really. Babies’ eyes are more sensitive to UV damage than adults’.
Skip synthetic fabrics that trap heat, and check that your baby’s hat fits securely without being tight. If they keep pulling it off, try a chin strap style.
How to keep your baby cool outdoors
Shade is your single best tool. Direct sun is hard on anyone—for a baby, it can become a problem within minutes.
Practical tips for outdoor time:
- Seek natural shade under trees, which provides better UV diffusion than most umbrellas.
- If you’re using a stroller, don’t drape it with a blanket—this traps heat and can significantly raise the temperature inside. (Swedish study, Pediatrics) Use a purpose-built stroller sun shade or parasol instead.
- Bring a small battery-powered fan and a spray bottle of water for outdoor outings.
- Plan outdoor time for before 10 a.m. or after 4 p.m., when UV rays and temperatures are lower.
- Keep outings short. There’s no rush. A 20-minute shady walk counts.
Sunscreen for babies: what’s safe and when
Under 6 months: The American Academy of Dermatology recommends avoiding sunscreen on babies under 6 months and keeping them out of direct sun entirely. Stick to shade, clothing, and hats.
6 months and older: Apply a mineral-based (zinc oxide or titanium dioxide) sunscreen with SPF 30 or higher to all exposed areas—including the back of the hands and tops of the feet. Reapply every 2 hours, or after water or sweat exposure. Spray sunscreens can be a useful tool for wriggly babies, but spray into your hands first and pat on—never spray directly into a child’s face.
A note on product choice: Look for fragrance-free formulas without oxybenzone, which some research suggests may be absorbed through skin. Mineral-only formulas are generally considered the safest option for infants.
Keeping your baby hydrated in the heat
Hydration looks different for babies than it does for adults.
Under 6 months: Babies get all the hydration they need from chest milk or formula. Do not give water to babies under 6 months—it can cause a dangerous condition called water intoxication. In hot weather, expect more frequent feeds than usual—your baby is using feeding to cool down and replace fluids.
6–12 months: Once solids have been introduced, small amounts of water (around 2–4 oz/day) are appropriate alongside feeds. High-water-content pureed foods—like watermelon, cucumber, peaches, or zucchini—can also help with hydration. Always check with your healthcare provider before introducing new foods.
For older kids: Homemade electrolyte popsicles are a hit, and a great way to sneak in hydration during a heat wave.
And don’t forget yourself. Chestfeeding parents need significantly more fluid in summer heat. Keep a large water bottle with you at all times and drink before you feel thirsty.
Creating a cool, safe sleep environment in summer
Overheating at night is a known risk factor for SIDS (sudden infant death syndrome), so keeping your baby’s sleep environment at a comfortable temperature matters—year-round, but especially in summer.
Guidelines for safe, cool sleep:
- The ideal room temperature for baby sleep is between 68–72°F (20–22°C).
- Keep your baby in one layer more than what you’d be comfortable in.
- Use blackout curtains and close blinds during the day to prevent rooms from heating up.
- A fan circulating air in the room (not blowing directly on the baby) can help keep the space comfortable and reduce SIDS risk, according to a 2008 study in the Archives of Pediatrics & Adolescent Medicine.
- Skip sleep sacks made from fleece or heavy fabrics in summer. A lightweight muslin sleep sack is your friend.
- Never put ice packs or fans blowing cold air directly on a baby.
Protecting your baby from mosquitoes
Pesky bugs are a real part of summer—and some repellents aren’t safe for babies.
Under 2 months: Avoid all insect repellents. Use physical barriers like fine-mesh mosquito netting over strollers and baby carriers, and stick to low-bug times and areas.
2 months and older: The Centers for Disease Control (CDC) considers DEET-based repellents safe for babies 2 months and older when used at concentrations of 30% or less. Apply to clothing and exposed skin (avoiding hands and face), and wash off when coming inside. Picaridin is also considered safe and is less irritating than DEET for sensitive skin.
When in doubt, light clothing, netting, and avoiding peak mosquito hours (dusk and dawn) are the safest first line of defence.
Car safety in summer heat
A parked car can become a life-threatening environment within minutes. On a 30°C (86°F) day, the interior temperature of a car can exceed 50°C (122°F) within 20 minutes.
Never leave your baby alone in a parked car—even briefly, even in the shade, even with a window cracked.
Before buckling your baby in, check that the metal parts of the car seat aren’t hot to the touch. Use a car seat cover or drape a light blanket over the seat when it’s parked in the sun, then remove it before your baby sits down. UV window covers for the back seat reduce heat and sun exposure.
Frequently asked questions
How do I know if my baby is too hot at night? Feel the back of your baby’s neck or chest—not their hands or feet, which are naturally cooler. If their skin feels hot and damp, they’re likely too warm. Remove a layer and ensure air is circulating in the room.
Can I use a fan to cool my baby down? Yes—a fan circulating air in the room is safe and can help reduce overheating risk. Don’t point the fan directly at your baby, and make sure they’re not in a draught. A ceiling fan or standing fan across the room is ideal.
When can babies go in the sun? The American Academy of Pediatrics recommends keeping babies under 6 months out of direct sunlight entirely. For older infants, brief outdoor time with appropriate shade, clothing, and sunscreen is generally safe—just avoid peak UV hours (10 a.m.–4 p.m.) when possible.
What sunscreen is safest for babies? Mineral-based sunscreens with zinc oxide or titanium dioxide, SPF 30 or higher, and free from fragrances and oxybenzone. Only for babies 6 months and older—for younger babies, shade and clothing are the safest protection.
Can babies get dehydrated in the heat? Yes. Babies under 6 months get all their hydration from chest milk or formula, so more frequent feeds are essential in hot weather. Signs of dehydration include fewer wet diapers, dry mouth, and unusual sleepiness. Contact your healthcare provider if you’re concerned.
How do I keep my baby cool in the car? Use UV window covers on rear windows, check that car seat buckles aren’t hot before buckling up, and never leave your baby unattended in a parked vehicle. If you don’t have A/C, plan drives for cooler parts of the day and bring a portable fan.
You deserve to enjoy summer too
Here’s the thing: summer with a baby is still summer. Slower, shadier, with more logistics—but still full of good stuff. Take turns so you can get some sun yourself. Let your village hold the baby while you rehydrate and breathe. And remember: this season of extra caution is temporary.
Our postpartum doulas are here to support you through exactly this kind of season—when everything is new, the stakes feel high, and you just want someone to hand you a glass of water and tell you you’re doing great. Because you are.
Explore our doula services or browse our online courses for more evidence-based guidance on newborn care, feeding, and early parenthood.
