Summer time heat: Simple steps can prevent dehydration

(Editor’s Note: The second article in a series on dehydration and heat-related issues, printed below, addresses preventions, heat-related illnesses and symptoms.)
by Tonia Fishback, Reporter

Prevention of dehydration

There are seven helpful tips to prevent dehydration in children. Parents should know that active children do not adjust to hot temperatures (greater than 95°F) as well as adults. A childs body surface, as a proportion of their overall weight, is much greater than an adults. More heat is produced during physical activity and children sweat less than adults. This reduces their ability to get rid of body heat and could lead to dehydration.

In addition, kids often don’t drink enough to replenish the fluids they lose during prolonged activity since they’re too busy having fun. This can lead to severe dehydration and potentially life-threatening heat illnesses and that’s why they need adult supervision and plenty of fluids readily available.

During the Summer PALS program students from local schools participated in a varity of outdoor activities, such as fishing, cycling and golfing. To ensure that dehydration did not occur students dressed in suitable clothing and plenty of liquids and snacks were given. Shady areas were designated for breaks and suitable activities.

Here are some simple tips to help children stay safely hydrated while playing outdoors in the heat:

- Know the physical condition of the child. Lack of physical fitness can impair the performance of any child who plays in the heat. If the child is overweight or not used to exercise, they should start slowly. Dehydration of more than three percent of body weight increases a child’s risk of a heat-related illness. For kids participating in organized sports, set practice schedules during cooler hours, especially if the child isn’t in great shape.
- Acclimate them to the heat. Gradually introduce young athletes to the heat to prevent dehydration. Slowly increase the intensity and length of workouts over 10 - 14 days. This helps train their bodies to drink more, increase blood volume, and sweat more. Sweating helps release heat from the body.
- Give them water or sports drinks. “The key is water and electrolytes,” says Albert C. Hergenroeder, professor of pediatrics at Baylor College of Medicine and chief of the sports medicine clinic at Texas Children’s Hospital.
- While sports drinks are fine for kids during activity, many contain high levels of sugar as well as the necessary water and electrolytes. Their taste improves kids’ desire to drink. Limit these drinks to periods of exercise only.
- Children and teens who exercise hard or play sports on hot days should cut back their time on the playing field by taking more frequent breaks, according to the American Academy of Pediatrics (AAP). Young athletes should be well hydrated before they begin to play. Then, during play, coaches or parents should make sure children drink often, even if the children aren’t thirsty, about every 20 minutes. The AAP recommends five ounces of cold tap water or sports drink for a child weighing 88 pounds, and nine ounces for a teen weighing 132 pounds. One ounce is about two kid-sized gulps.
- Know the weather conditions, and plan accordingly. Know the heat index: It is the combination of high air temperatures and humidity that’s most dangerous. Exercising in a relative humidity of 35% and an air temperature of 95°F may cause heat illness. Even dry climates can have high humidity if the sprinkler systems run before early morning practices. Avoid practice sessions during the hottest time of the day. Schedule the hardest workouts for early morning or late afternoon/evening.
- Make your athletes wear proper clothing. Lightweight, light-colored clothing is best. Ventilated shorts and T-shirts let heat dissipate. For sports that use heavy equipment and pads, let young athletes practice in lighter clothes for a week to acclimate their bodies. Then put on the bulky gear.
- Watch your athletes before, during, and after practice for any signs of dehydration or other problems. Pay special attention to athletes who eagerly compete at or above their capabilities.
- If a child looks sick, take him or her off the field. Monitor the child closely while the child rests and drinks fluid.
“Kids with moderate heat injuries, not heat stroke, but heat exhaustion, may look fine 15 minutes later if you give them something to drink and allow them to cool down,” says Hergenroeder. “But they’re still dehydrated. They should take the day off, and you should keep an eye on them when they come back to practice tomorrow.”
- Have an emergency plan. Train all support staff in first aid. Make sure each staff member knows what to do during an emergency.

Signs of heat exhaustion

Individuals who perspire a lot when working outside in severe hot weather may experience cramping in their legs, arms, or stomach. If cramping occurs while laboring in the heat, it is most likely a sign of heat exhaustion. Heat cramps occur due to a lack of salt in the body. Other signs of heat exhaustion are paleness of skin, weakness, feeling faint, and even nausea. To treat heat exhaustion or heat cramps, sit or lie down in a cool or shaded place and gently massage the cramping areas; if experiencing weakness or nausea as well as leg cramps lie down with feet raised while someone rubs legs; remove shoes and socks and loosen clothing to help lower the body temperature; apply a cold compress to the face to help prevent fainting and to cool the body; and stir a teaspoon of salt into a liter of water and drink it. A sports beverage that contains sodium and potassium will also help. Repeat this once every hour until the cramps stop.

Prevent heat exhaustion and stroke

To prevent heat exhaustion and heat stroke practice drinking water hourly to keep the body hydrated. If you are involved in vigorous sports activities such as running a marathon or playing football, drink one cup of water or a sports drink every 20 to 30 minutes. Working in the early morning and quitting in the early afternoon is really advisable for those laboring in extremely hot weather.

Signs of heat stroke

Heat stroke is much less common than heat exhaustion, but much more serious. How heat stroke differs is that the skin becomes red, hot, and dry, with no sign of perspiration. A high fever is present and the person will either feel very ill or become unconscious. In this situation, the body temperature must be lowered immediately. Move the heat stroke victim to shade, soak the person with ice water if possible, and fan the person until help arrives or the fever drops. Professional medical help is necessary in cases of heat stroke and should be sought immediately.