Youth Sports and Dehydration: Minimizing Risks

If you're roasting in the bleachers at your childs sporting event, imagine what it's like for the players. Learn who's at risk of dehydration as well as how you can help prevent it.

Children don't adapt as well to exercise in high temperature/high humidity weather when compared to most adults. Their bodies produce more heat but tend to sweat less and may be less likely to drink adequate fluids during exercise.  This all adds to an increase risk of dehydration.

Being slightly dehydrated may seem trivial but can quickly lead to mild to severe heat-related illnesses, such as heat cramps, heat exhaustion and even heatstroke. Instead of worrying from the sidelines, be prepared by knowing who is at risk and how you can help.
All children who exercise in the heat may be at risk of dehydration. The greatest concern  is for the athletes who play football, soccer, cross-country and other sports that often start in late summer.

Children who are particularly susceptible to dehydration and other heat-related illnesses during summer workouts often fall into the following categories.

•     Seldom exercises
•     Is overweight or obese according to BMI guidelines
•     History of previous heat-related illness
•     History of recent illness that caused vomiting or diarrhea

Football players face added risks in the heat when practicing and playing hard while wearing helmets and full pads.

Since most heat-related problems occur within the first few days of practice it’s important to acclimate yourself to the heat before the season begins. When practices begin it's best to take it easy at first and gradually increase the amount of activity.  In sports like football care should also be taken to slowly increase the amount of protective equipment as the players become more accustomed to the high temperatures.  It may take anywhere from one to three weeks to acclimate to the hot weather, depending on the age of the athlete.

During hot and humid weather, the American Academy of Pediatrics encourages coaches and trainers to:

•     Reduce the intensity of physical activity lasting more than 15 minutes.
•     Require drinking plenty of fluids before practice and during regular water breaks, even if they aren't thirsty.
•     Limit clothing to a single layer of light-colored, lightweight material.

It is important for coaches and athletes alike to know when to slow down, or even call it quits for the day.

Occasionally it's just too hot and muggy to go all out on the field. To determine when heat and humidity make intense exercise hazardous for young athletes, coaches and trainers may monitor the wet bulb globe temperature (WBGT) — the standard measurement of both temperature and humidity combined. If the WBGT is too high, outdoor athletic activities may need to be rescheduled to different times, limited or even canceled.

Keys to spotting dehydration and other heat-related problems early on

Even mild dehydration is enough to affect a young athletes performance and make him or her lethargic and irritable. If not discovered and left untreated, dehydration increases the risk of other heat-related illnesses, such as heat cramps, heat exhaustion and heatstroke.

Educate your child and teammates to pay attention to early signs and symptoms of dehydration, including:

•     Dry mouth (cotton mouth)
•     Thirst
•     Headache or dizziness
•     Muscle cramps
•     Excessive fatigue

Young athletes may need to be reminded that he or she is responsible for reporting any these signs and symptoms to the coach or trainer right away. If dehydration is detected early, fluids and rest are generally all that's needed. If an athlete seems confused or loses consciousness, seek immediate medical attention.  Be sure your child does not feel obligated to play when feeling ill or overly worried the he or she may be letting teammates down by taking a break.

Prevention is the best solution

If your child plays sports in hot and humid conditions, encourage him or her to drink plenty of fluids throughout the day leading up to games and practices as well as during and after the activities. Teaching your child the early signs of dehydration, as well as the importance of speaking up when they are felt is extremely important.

Be sure to get coaches and trainers involved as well. Talk to the coaching staff about adjusting practice intensity and/or length depending on outside conditions.  Parents and fans alike must support the coach's decision to cancel games and practices when temperatures become hazardous to the young athletes involved.