Hydration is key during these hot summer months, especially for all the young athletes hitting the field, or suiting up for pre-game practice. Children and teens adjust more slowly than adults do to changes in environmental heat. They also produce more heat with activity than adults, and sweat less.c3c268adc2306723add8ff0100ca780f.jpg?sfvrsn=fef20f81_0 "Dehydration-Blog-(Web)")
Sweating is one of the body's normal cooling mechanisms. Children and teens often don’t think to rest when having fun and may not drink enough fluids when playing, exercising, or participating in sports. As a result, they are more at risk of experiencing heat-related illness.
Matt Mabry, Athletic Trainer for Lakeland Health, currently sees athletes within the St. Joseph Public School system. He says sweat lost during sports must be replaced with equal amounts of fluids each hour of intense sports activity.
“You or your child should drink fluids before, during, and after each practice or game,” said Matt. “To avoid stomach cramps from drinking large amounts of fluids at once, drink about 8 to 10 ounces of water, or sports drink, every 15 to 20 minutes.”
Matt recommends avoiding drinks with carbonation and caffeine, such as soda, energy drinks, or coffee.
“If your child shows signs of dehydration, make sure he or she gets the right kind of fluids and a small snack immediately,” said Matt. “The symptoms of dehydration may resemble other medical conditions or problems. Always check with your child's medical provider for a diagnosis.”
The following are the most common symptoms of dehydration:
- Confusion
- Dark-colored urine
- Dizziness
- Dry mouth and tongue
- Extreme thirst
- Fatigue
- Headache or dizziness
- Irritability
- Skin that does not flatten when pinched and released
- Slight weight loss
- Weakness
If caught early, dehydration can often be treated at home under a healthcare provider's guidance. In children, directions for giving food and fluids will differ according to the cause of the dehydration, so it is important to talk with your child's healthcare provider.
“In addition to proper diet and fluid consumption, one often overlooked element to avoiding dehydration is that of acclimation,” said Matt. “Athletes who will need to perform in potentially warm and humid environments need to spend time training in those elements in order for the body to become proficient at functioning under those stresses.”
Children and teens with chronic health problems, or those who take certain medicines, may be more susceptible to heat-related illnesses. Those who are overweight or wear heavy clothing during exertion, such as marching band or football uniforms, are also at risk. If your child falls into any of those categories, make sure to check with your medical provider for further advice.
Curious as to how much water you really need? Check out this video to see.