Tips for Summer Athletes
Summer work outs for many high school athletes are starting up now and will be in full force soon with tryouts looming in mid August for many area schools. Many kids are taking to fields and tracks in this extreme heat to get ready. We wanted to share a few tips to keep your athlete in tip top shape this summer.
Hydrate with small frequent sips of water the day or evening before the planned work outs can help prevent dehydration and increase performance for the next day. Many young athletes run to sports drinks or specialty beverages. Many of these contain a lot of sugar and should be used after activity is started. Hydrating with water is best for the first hour of physical activity and it is recommended to add sports drinks that supplement electrolytes and carbohydrates for extended exertion or with excessive heat. Watering down electrolyte drinks and consuming in small frequent sips is best.
Avoid soft drinks, energy drinks or other carbonated beverages because of the large amount of sugar and caffeine these drinks contain. Caffeine is a diuretic that can increase the frequency of urination, and increase risk of dehydration. Urine color can be a helpful determinant of hydration status. Light yellow indicates your athlete is well hydrated, darker color urine means drink more!
Schedule work outs early in the morning or early evening to avoid the hottest part of the day. Take frequent breaks to stay hydrated. Keep a bucket of ice water with cold towels to lower body temperature during breaks. Ease into activity, let your body get used to the humidity and higher temperatures with shorter exercise sessions.
Schedule a sports physical. It is important to visit with the pediatric office that knows your athlete's history, family history and medications to ensure your athlete is well and safe to participate in sports.
If your athlete develops dizziness, extreme fatigue, muscle cramps, nausea, vomiting, headache or confusion seek medical attention immediately. Move into shade, try to elevate feet slightly and use water or cool towels to lower body temperature and get medical help immediately.
Click here to read about more guidance from the American Academy of Pediatrics on what to do for heat related illness.
