As we enter the dog days of summer there’s one thing to remember with your kids that’s just as important as slathering on sunscreen – staying hydrated. Having been involved with athletics for most of my life I realized the importance of drinking plenty of water at an early age. Despite my own parents not being big consumers of H20 I have tried repeatedly to instill that habit in my son. I honestly don’t know how he can keep on going, sweat pouring down his face, hair matted to his head from perspiration, and dark stains on his shirt from exertion. His father and I both stand a constant vigil on the sidelines with regular reminders to drink when coach signals for a water break.
Think about this: if you’re getting hot and sweaty from just sitting on the sidelines, imagine what your child is feeling out there on the field running full throttle. The fact is that adults are actually better equipped to handle exercising in hot, humid weather. Children however produce more heat, sweat less and often don’t drink enough fluids before, during and after exercise. This leaves them more prone to becoming dehydrated. Dehydration can lead to heat cramps, heat exhaustion and heatstroke.
If your child is involved in a sports activity this summer, remind him—repeatedly—to drink plenty of liquids before, during, and after practices and games. One way I discovered that has helped my son drink more water is providing him with his own “cool” water bottle. The bottle has an insulated ‘wrap’ that is made up of a sturdy fabric illustrating soccer balls and embroidered with his name. This solves two challenges: 1) his water bottle doesn’t get mixed up with another player’s; and 2) he drinks more because it looks sporty. Sports drinks are also very popular among athletes and replenish important electrolytes that are lost during exercise.
The Mayo Clinic also suggests teaching your child the signs and symptoms of dehydration, while emphasizing the importance of telling a coach when they begin to experience the following:
· Dry or sticky mouth
· Thirst
· Headache
· Dizziness
· Cramps
· Excessive fatigue
The Mayo Clinic also notes that some children 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.
Prevention is the best medicine for dehydration so encourage your child to report any of these symptoms right away rather than remaining on the field because they’re embarrassed. Keep your cool this summer and make sure your kids drink plenty of H20…even if they say they’re not thirsty.
You may also be interested in these other related blogs:
Get in the Game; But Don’t Go Hungry
