It that time of year again; School is getting out, Memorial
Day weekend has come and gone, and summer sports are
starting in full swing. Age-group track meets in 100 degree
heat for hours, football summer workouts on fields so hot
the rubber on the cleats is starting to melt and soccer
games in humidity that can actually kill you! Whether you
live in Texas or Rhode Island; the summer heat kills child
athletes every year!
How can you keep your child safe and still let them fully
participate in summer sports? Here are some simple tips to
follow to keep your athlete's safe:
1. Listen to your body! Teach your child that heat cramps
lead to heat exhaustion, which leads to heat stroke. Stop
when you feel cramping, not when you feel like passing out!
This is not the time of year to "suck it up" and be the
tough guy. Tough guys can actually die from being stubborn!
Tell them if they feel "weak and whoozy" it's past the time
to stop! Seek attention immediately by telling their
parents or coach.
2. Reduce the intensity of your workout when it's hot.
Remember that the higher the temperature and humidity, the
harder your body has to work for the same speed. Tell your
child to use perceived exertion as an index. Every day is
different and they need to be in tune with their exertion
level. I tell my track athletes that if they can't talk
when they are running more than 15 minutes then they are
running too fast for the temperature!
3. Take time to get used to the conditions. It takes a full
two weeks of heat and humidity to "get used to it." The
body has been shown to take 8 to 10 increments of 30 to 45
minutes in the heat to acclimatize. Give yourself some time
in the early season to become heat-tolerant.
4. Drink plenty of fluids. Most children are already
dehydrated when they start practice or competition.
Encourage them to drink at least a pint of water two hours
before practice and then at least 8 ounces, 15 minutes
before any competition.
5. Keep drinking periodically during practice or any long
competitions. Use an electrolyte replacing sports drink if
the duration of exercise is more than an hour. Remind your
child to drink at least every 20 minutes even if the don't
feel thirsty. By the time they are thirsty, most are
already dehydrated.
6. A good way to gauge fluid loss is weight loss. Weigh in
before and after competition. Replace the loss after
competition to maintain hydration.
7. Wear loose, sweat wicking, light colored clothing. There
are lots of synthetic materials on the market that help
wick sweat away from your body and keep you cool. This is
not the time of year for cotton t-shits and shorts. Spend
the money on proper clothing to keep your child cool.
8. Wear sunscreen and replenish regularly. Sweating or
swimming in a pool for more than 30 minutes will wash off
even the most "waterproof sunscreen." Keep reapplying.
Remember that blistering sunburns in childhood have been
linked to skin cancer in adults!
Heat-related illness claim young lives every year. Don't
let your athlete be the sun's next victim! Follow these
tips and discuss heat illness with your child athlete
before it's too late!
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Dr Marybeth Crane is a board certified podiatric foot and
ankle surgeon. Your feet should last a lifetime! For more
foot health tips, a copy of her FREE BOOK and
doctor-approved foot care products, visit
http://www.faant.com or read her blog at
http://www.myrundoc.com
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