"As the school year starts and outdoor sports pick up again, it's really important to focus on safety since it is still so hot outside," says Cara G. Lye, MD, FAAP, Pediatrics at ARC Bee Cave. "For kids, getting back into sports in the heat means they need to be prepared and aware."
Seven tips to help your child stay safe in the heat:
- Stay hydrated: Hydration is key when it comes to exercising in hot weather. Make sure your child drinks plenty of water before, during, and after practice. Encourage them to take sips regularly, even if they don't feel thirsty. Carry a water bottle to practices and games and remind them to drink at least every 20 minutes. Avoid sugary drinks and sodas, as they can increase the risk of dehydration.
- Wear appropriate clothing/sportswear: Choosing the right clothing is crucial. Lightweight, breathable fabrics in light colors help reflect the sun's rays and keep your child cool. Hats, visors, and sunglasses can protect against the sun's glare. Make sure your child's sportswear is comfortable and allows for easy movement, and consider moisture-wicking materials to help keep sweat at bay.
- Acclimate to the heat: It's important for children to get used to exercising in the heat. Start with shorter practice sessions and gradually increase the duration and intensity over a couple of weeks. This process, known as acclimatization, helps their bodies adjust to the heat, reducing the risk of heat-related illnesses.
- Avoid peak hours: The hottest part of the day is typically between 10:00am and 4:00pm. If possible, schedule practices early in the morning or later in the evening when temperatures are cooler. This minimizes exposure to the sun's peak intensity and reduces the risk of heat exhaustion or heat stroke.
- Wear sunscreen: Sun protection is essential, even on cloudy days. Apply a broad-spectrum sunscreen with at least SPF 30 to all exposed skin areas 15-30 minutes before heading outdoors. Reapply every two hours, or more often if your child is sweating heavily. Don't forget to protect the lips with a lip balm containing SPF.
- Monitor for heat-related illnesses: Be vigilant about signs of heat-related illnesses, such as heat cramps, heat exhaustion, and heat stroke. Symptoms can include heavy sweating, dizziness, weakness, nausea, headache, or confusion. If you notice any of these signs, it's crucial to take immediate action: move your child to shade or a cooler place, provide fluids, and cool their body with damp towels or a fan. Seek medical help if symptoms persist or worsen. Learn more about heat-related illness.
- Practice good recovery: Recovery is just as important as the workout itself, especially in hot conditions. After practice, encourage your child to cool down gradually with light stretching and walking. Rehydrate with water or an electrolyte drink and have a nutritious snack to replenish energy. Ensure they get plenty of rest and maintain a balanced diet to support their recovery and overall health.
"Getting back into sports and practices in the heat takes some careful planning," says Dr. Lye. "You might not be able to control everything, but do what you can to keep your young athlete safe and thriving in the heat."
Make an appointment today
ARC Pediatrics doctors focus on a full range of services for patients from birth through 18 years. We offer appointments to fit your schedule and lifestyle, including regular clinic visits, telemedicine visits, Same-Day visits, After Hours appointments, and 24/7 phone nurses.
Dr. Lye is accepting new patients, newborn through 18 years old, at ARC Bee Cave. To make an appointment, call 512-676-2500 or schedule online.