Prevent Your Child From Getting Dehydrated
Keep Your Tween Well Hydrated When Playing Sports in the Heat
Aug 18, 2008
Young athletes who practice in hot climates need to be sure follow proper guidelines for getting used to the heat (heat acclimatization).
Children and tweens also need to watch that they have adequate fluid intake, wear appropriate clothing and adjust their activity according to the temperature and humidity.
The following guidelines will help protect tween athletes from getting overheated or suffering from dehydration while playing outdoor sports.
Heat Acclimatization - Getting Used to the Heat
Children and adolescents acclimatize more slowly to warmer weather than adults. A child may require 8 to 10 exposures (30 - 45 minutes each session) in a hotter climate to adjust. For these reasons, at the beginning of the season when young athletes are starting a strenuous exercise program in warm weather, the intensity and duration of exercise needs to be limited initially.
Workouts should start at the rate of one per day or every other day and then gradually increased over 10 to 14 days; this allows young athletes time to adapt to the heat.
If sufficient time is not available for adjusting to the warm conditions, the length of time for participants during exercise, practice and competition need to be limited.
Symptoms of Dehydration
The following list includes the signs and symptoms of dehydration that parents should be aware of and watch for in your child. The common signs of dehydration include:
- Feeling dizzy and lightheaded
- Having a dry or sticky mouth
- Producing less urine
- Producing dark yellow instead of clear or light yellow urine
- Irritability
- Muscle cramping and unusual fatigue
- Nausea and/or vomiting
- Hyperventilation
- Confusion and change in personality
Remember that by the time a child is thirsty, he or she may already be dehydrated.
Preventing Dehydration and Other Heat-Related Problems
Tweens and children who play sports during hot weather can reduce their risk of a heat-related illness by drinking fluids before, during and after practices and games.
Parents and coaches should encourage their children to drink fluids even if the child doesn't feel thirsty to prevent dehydration.
Fluid Intake – Before, During and After
1. Before prolonged physical activity, children need to be well-hydrated.
2. During the activity, periodic drinking should be enforced:
- For a child weighing 40 kg (88 lbs) 150 mL [5 oz] of cold tap water or a flavored salted beverage (sports drink) every 20 minutes.
- For an adolescent weighing 60 kg (132 lbs) 250 mL [9 oz] of cold tap water or a flavored salted (sports drink) beverage every 20 minutes.
3. Fluids need to be continued after the practice.
These fluid intake guidelines should be enforced even if the athlete does not feel thirsty to prevent dehydration.
Appropriate Clothing
Workout clothing worn should be
- Light-colored and lightweight
- Limited to one layer of absorbent material to aid in evaporating sweat.
Any sweat-soaked garments should be replaced by dry garments as soon as possible.
Adjusting Activity based on Weather Conditions
Activities that last 15 minutes or more should be reduced when the relative humidity, solar radiation, and air temperature are above critical levels. High humidity levels, even when air temperature is not excessive, can cause high heat stress.
One simple way to increase rest periods on hot days is to frequently substitute players.
For more specific recommendations, see the article from the American Academy of Pediatrics listed below.
Drinking Fluids During hot Humid Conditions
During hot, humid conditions, the American Academy of Pediatrics advises that coaches (and parents):
- Reduce the intensity of physical activity lasting more than 15 minutes.
- Have children (< 13 years) drink 5 oz of water or a sports beverage every 15 - 20 mins.
- Have adolescents (13 years or older) drink 9 oz. of water or a sports beverage every 15 to 20 minutes.
- Encourage then enforce fluid consumption even if a child isn’t feeling thirsty.
Parents can help prevent their children from becoming dehydrated by becoming educated about the signs of dehydrating and also about steps to take to help children get adjusted to working out in the heat and prevent dehydration.
More Resources
Dyer K. 2009. Got Water? Make Sure Your Child Drinks Water. Parenting Resources.
American Academy of Pediatrics. 2000. Climatic Heat Stress and the Exercising Child and Adolescent. Pediatrics 106;1: 158-159.
Mayo Clinic Staff. 2006. Dehydration and sports: Children at higher risk than adults.
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