With school sports ramping up, high temperatures could become a problem for kids and teens who participate in outdoor practices and competitions. Make sure your child knows how to stay safe in the heat.

Preventing Heat Illness

Exercising for too long in the heat and humidity without breaks and enough fluids could lead to heat illness. Kids are more susceptible to heat illness because they adjust to changes in the environment more slowly than adults do. Sweating is one of the ways the body cools itself, but kids sweat less and create more heat when they are active than adults do.

The Centers for Disease Control and Prevention (CDC) offers the following tips for exercising when it’s hot outside:

• Limit outdoor activity, if possible, especially during the middle of the day when the sun is hottest.
• Wear and reapply sunscreen as indicated on the package.
• Schedule workouts and practices earlier or later in the day when the temperature is cooler.
• Pace activity. Start activities slowly and pick up the pace gradually.
• Drink more water than usual, and don’t wait until you’re thirsty to drink more.
• Monitor a teammate’s condition, and have someone do the same for you.
• Wear loose, lightweight, light-colored clothing.

Student athletes need frequent breaks for water or sports drinks. Most athletes should drink about 1 cup of fluid for every 15 minutes of exercise.

The following are symptoms of three common stages of heat illness and how to treat them.

Heat Cramps

Muscle cramping during practices or competitions may be an early sign of heat-related illness. Heat cramps, the mildest form of heat illness, involve painful muscle cramps and spasms that occur during or after intense exercise and sweating in high heat. They often occur in the legs. Children experiencing heat cramps may also have flushed, moist skin.

For heat cramps:

• Move to a cool place and rest. Don't continue the activity.
• Remove excess clothing and place cool cloths on the skin; fan the skin.
• Give cool sports drinks containing salt and sugar.
• Stretch cramped muscles slowly and gently.

Heat Exhaustion

More severe than heat cramps, heat exhaustion occurs in conditions of extreme heat and excessive sweating without adequate fluid and salt replacement. Loss of water and salt impairs the body’s ability to cool itself. If left untreated, heat exhaustion can progress to heat stroke.

Symptoms of heat exhaustion include muscle cramps; pale, moist skin; low-grade fever of more than 100.4 degrees; nausea; vomiting; diarrhea; headache; severe tiredness (fatigue); weakness; anxiety; or fainting.

To treat heat exhaustion:

• Move to a cool place and rest.
• Remove excess clothing and place cool cloths on skin; fan the skin.
• Give cool sports drinks containing salt and sugar.

If your child shows no improvement or is unable to take fluids, take your child to an emergency room right away, or call 911. Intravenous (IV) fluids may be needed.

Heat Stroke

Heat stroke is a life-threatening emergency. Symptoms include warm, dry skin; high fever, often over 104 degrees; rapid heart rate; loss of appetite; nausea; vomiting; headache; fatigue; confusion; agitation; lethargy; and stupor. People with heat exhaustion can experience seizures or fall into a coma. They are in danger of dying.

To treat heat stroke:

• Call 911 or your local emergency medical service right away. Heat stroke is a life-threatening medical emergency and needs to be treated by a healthcare provider.
• Move to a cool place and rest.
• Remove excess clothing and drench skin with cool water; fan the skin.
• Place ice bags on the armpits and groin areas.
• Offer cool fluids if your child is alert and able to drink. Intravenous (IV) fluids will be given on arrival to the emergency room.

Athletics are meant to be a fun and healthy activity for kids. Help your child take extra precautions when the weather is hot so that their favorite sports remain a joyful and beneficial experience.

Sources:
Centers for Disease Control and Prevention (CDC)
The StayWell Company, LLC