Children, adolescents and teens who participate in various athletics--football, soccer, cross-country and other outdoor summer sports may be at risk of developing dehydration and various heat-related illnesses.

My daughters have started playing soccer again practicing and playing in temperatures that have been over 95. Understandably I am concerned about them getting dehydrated during the hot afternoon practices and games here in California.

This article offers information on dehydrating along with tips for parents on keeping your child or teen well-hydrated during the hot sporting seasons.

Children Don't Adapt as Well to Exercising in Heat

Due to the fact that they don’t adapt as well to exercising in hot, humid conditions as adults, children and adolescents are at higher risk becoming dehydrated or developing heat-related illnesses. Reasons for not adapting as well as adults include:

• Children produce more heat.
• Children sweat less.
• Children are less likely to drink enough fluids during exercise.

All of these reasons increase young athletes' risk of dehydration when participating in summer sports during hot, humid weather.

Impact of Dehydration

Even mild dehydration can affect a child’s athletic performance and make him or her more irritable and lethargic (sleepy).

Dehydration worsens the risk of experiencing other heat-related illnesses such as heat cramps, heat exhaustion and heatstroke increases.

Types of Children at a Higher risk for Dehydration

Some children are at a higher risk for dehydration and heat-related illness during summer workouts. The children at higher risk include, those who:

• Rarely exercise
• Are overweight or obese
• Have had a recent illness with vomiting or diarrhea
• Have had a previous heat-related illness
• Drinks caffeinated beverages that can cause dehydration
• Takes medications, such as antihistamines and diuretics, that can cause dehydration

Symptoms of Dehydration

Thirst is a late indicator of dehydration. By the time a child is thirsty, he or she may already be dehydrated.

The following list includes the signs and symptoms of dehydration that parents should be aware of and watch for in your child. These 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

Preventing Dehydration and Heat-Related Problems

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 and, if need be, enforce drinking fluids even if a child doesn’t feel thirsty to prevent dehydration.

Best Prevention - Keep drinking water

During hot, humid conditions, the American Academy of Pediatrics advises that coaches:

• 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.
• Keep drinking water

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.

How Parents Can Help Prevent Dehydration

Parents can help prevent dehydration in their young athletes with a little extra education on how to hydrate and signs of dehydration.

You should watch for signs of dehydration in your own child and also educate the coaches.

More 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.

Image sources:

Top image - Modified Microsoft Image

Steve Woods. Refresh. Royalty Free Use.