Dehydration and youth sports: Curb the risk

Young athletes risk dehydration in the heat. Consider these guidelines for safe practice.

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.

Dehydration can lead to mild to severe heat-related illnesses, such as heat cramps, heat exhaustion and heatstroke. But you don't need to worry from the sidelines. Learn who's at risk of dehydration — and how to prevent it.

Who's at risk

Any child who exercises in the heat may be at risk of dehydration. The concern is 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
Drinks caffeinated beverages

Football players face special risks in the heat when exercising hard while wearing full protective gear.

Acclimating to the heat

Most heat-related problems occur 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 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 may monitor the wet bulb globe temperature (WBGT) — the standard index of temperature and humidity combined. If 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. A child who's dehydrated might complain of:

Dry or sticky mouth
Thirst
Headache
Dizziness
Cramps
Excessive fatigue

To combat dehydration, encourage your child to drink plenty of fluids and rest in the shade. Left untreated, dehydration increases the risk of other heat-related illnesses, including heat cramps, heat exhaustion and heatstroke. 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, 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.