If you're sweltering in the stands at a youth sporting event, imagine what it's like for the athletes. Learn who's at risk of dehydration and how to prevent it.
By Mayo Clinic staff
Children don't adapt as well as adults do to exercise in hot, humid weather. They produce more heat, sweat less and may be less likely to drink enough fluids during exercise — all of which increase the risk of dehydration. In turn, dehydration can lead to heat-related illnesses, such as heat cramps, heat exhaustion and heatstroke. But you don't need to worry from the sidelines. Understand how heat-related problems happen and know how to prevent them.
Who's at risk
Any child who exercises in the heat may be at risk of dehydration. The concern is often greatest for young athletes who participate in football, soccer, cross-country and other sports that start in late summer.
Your child may be particularly vulnerable to dehydration and other heat-related illnesses during summer workouts if he or she:
* Rarely exercises
* Is overweight or obese
* Has had a recent illness that caused vomiting or diarrhea
* Has had a previous heat-related illness
Football players face special risks in the heat when exercising hard while wearing full protective gear.
Acclimating to the heat
Heat-related problems are most likely within the first few days of practice. That's why it's best to take it easy at first, gradually increasing the amount of activity — and the amount of protective equipment — as the days pass. Young athletes may need up to two weeks to safely acclimate to the heat.
During hot and humid conditions, the American Academy of Pediatrics encourages coaches and trainers to:
- Reduce the intensity of physical activity lasting more than 15 minutes
- Require young athletes to drink plenty of fluids before practice and during regular beverage breaks — even if they aren't thirsty
- Limit clothing to a single layer of light-colored, lightweight material
Know when to slow down — or call it quits
Sometimes it's simply too hot and muggy to go full throttle on the field. To determine when heat and humidity make strenuous exercise risky for young athletes, your child's coach or trainer may monitor the wet bulb globe temperature (WBGT) — the standard index of temperature and humidity combined. If the WBGT is too high, outdoor athletic activities may need to be limited or canceled.
Spotting dehydration and other heat-related problems
Even mild dehydration can affect your child's athletic performance and make him or her lethargic and irritable. Left untreated, dehydration increases the risk of other heat-related illnesses, including heat cramps, heat exhaustion and heatstroke.
Encourage your child to pay attention to early signs and symptoms of dehydration, including:
* Dry or sticky mouth
* Thirst
* Headache
* Dizziness
* Cramps
* Excessive fatigue
Remind your child that he or she is responsible for reporting these signs and symptoms to the coach or trainer right away. Don't let embarrassment keep your child on the field. If dehydration is detected early, fluids and rest may be all that's needed. If your child seems confused or loses consciousness, seek emergency care.
Prevention is key
If your child plays sports in hot weather, encourage him or her to drink plenty of fluids before, during and after practices and games. Teach your child the signs and symptoms of dehydration, as well as the importance of speaking up if they occur. Involve your child's coach and trainer, too. Talk to the coach about adjusting the intensity of practice depending on the temperature and humidity on the field — and support the coach's decision to cancel games and practices when it's dangerously hot outside.
