Is your teen hoping to make the cut at this year’s varsity tryouts? Make sure they can take the heat—literally. As summer gets hotter and kids enter high school, they will start participating in sports tryouts and practices, and some will experience heat-related problems.
Dennis Khalili-Borna, MD, physician-in-charge of family medicine and regional physician lead of sports medicine at Kaiser Permanente San Bernardino County, shares some tips on extreme heat and young athletes.
Dr. Khalili-Borna says, “When participating in the heat, it is important to remember two important things: keep cool and stay hydrated. These are two separate concepts, and one does not replace the other.”
If you plan to exercise while it's hot outside:
- Keeping cool means seeking shade whenever possible if you must be out in direct sunlight.
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Opting for activities when temperatures are not at their highest can make a big difference.
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Wear lightweight and breathable clothing, preferably lighter colors, if out in the sunlight.
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Take frequent breaks when possible.
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Cold compresses, wet towels and misters can help to cool down during breaks.
Hydration
“Staying hydrated with water is always important,” advises Dr. Khalili-Borna. Drink more water than usual, and don't wait until you're thirsty to drink more. Dr. Khalili-Borna adds, “Sports drinks can be helpful when engaging in more vigorous activities where sweat losses are more significant, as they can also help replenish electrolytes.” Staying hydrated is also an important way to help reduce the chances of muscle cramping.
When to take a Break
Be wary of signs of heat exhaustion, which include headaches, nausea, excessive fatigue and dizziness. Worrisome symptoms of heat stroke include altered mental status or confusion. Dr. Khalili-Borna warns, “If you experience these, it is important to cool down immediately with ice packs, especially at the central core areas—the back of the neck and chest/trunk—and to seek immediate medical attention.” Parents and coaches need to pay even more attention to those who play sports that require wearing heavy equipment, like football. Studies have shown that the risk of developing a heat-related illness is 11.4 times higher in football than in all other sports combined.
Extreme heat can be dangerous, so it is important to prioritize safety while enjoying sports during the summer. Contact your primary care physician if you have any questions regarding heat safety for young athletes.
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About Kaiser Permanente
Kaiser Permanente is committed to helping shape the future of health care. We are recognized as one of America’s leading health care providers and nonprofit health plans. Founded in 1945, Kaiser Permanente has a mission to provide high-quality, affordable health care services and to improve the health of our members and the communities we serve. We currently serve 12.5 million members in 8 states and the District of Columbia. Care for members and patients is focused on their total health and guided by their personal Permanente Medical Group physicians, specialists, and team of caregivers. Our expert and caring medical teams are empowered and supported by industry-leading technology advances and tools for health promotion, disease prevention, state-of-the-art care delivery, and world-class chronic disease management. Kaiser Permanente is dedicated to care innovations, clinical research, health education, and the support of community health. For more information, go to about.kp.org.