Hydration
Water plays a key role in athletic performance and exercise by maintain blood volume, which is necessary for cardiovascular function and for regulating body temperature.
Heat stroke ranks second among reported causes of death in high school athletes. Heat stroke can be prevented.
Because a substantial level of dehydration can be reached before the athletes feels thirsty, special emphasis should be placed on ensuring adequate fluid intake in kids and teens before, during and after physical activity.
Fluid Guidelines for Active Kids:
Throughout the day:
At least 6-8 cups fluid
Before Activity:
4-8 oz (8-16 gulps) sports drink
During Activity:
4-6 oz (8-12 gulps) sports drinks every 15-20 minutes
After Activity:
16-24oz (32-48 gulps) sports drink for every lb lost
* Note: Kid size gulp = 1/2 oz; 1 adult size gulp = 1oz
Choosing the Right Fluids
Unlike water, sports drinks quickly replace fluids and electrolytes that are lost in sweat and provide energy to the working muscles.
Water actually "turns off" the body's thirst mechanism and "turns on" the kidneys prematurely.
The result? The athlete does not drink as much as they should and loses what they drink through more visits to the bathroom.
Research shows that active kids stay better hydrated when they drank sports drink vs. water. This is because sports drinks that are flavored, lightly sweetened, and contain some sodium help stimulate thirst and encourage drinking (Bar-Or, 1994).
In addition to providing sweetness, the carbohydrate supplies fuel to the muscles and helps improve physical performance. (Stein, 2004)
Heat Disorders |
| Disorder | Symptoms | Treatment |
Heat cramps | Intense pain (not associated with pulling muscle) | Provide sports drink Light stretching, relaxation and massage of cramped muscle may help |
Heat exhaustion | Difficulty playing, Loss of coordination, Dizziness, fainting, Dehydration, Sweating, pale skin, Headache, nausea, vomiting, diarrhea, Stomach cramps, muscle cramps | Stop exericise, move to cool area. Remove excess clothing/equipment. Cool with cold water, fans, cold towels. Have child lie with legs above heart. Give sports drink. If vomiting or if no improvement take to ER for treatment |
Extertional Heat stroke | Increase in core body temperature Seizures, confusion, | Call 911 for medical treatment and transport. Immediately begin aggressive cooling of body by immersing the child in tub of water. If not available, use cold water, cold towels, fans (as above). |
| Adapted from: InterAsssociation task force on exertional heat illness consensus statement. June 2003. |