Sunday, 11 July 2021

Published Sunday, July 11, 2021 with 20 comments

Youth Sports: Surviving The Heat

New school year, post lockdown-break sports season and a extraordinarily hot summer – looks like a challenging time ahead for kids. But the one thing pandemic has taught us, we can face any challenge given we brace for it.


While the kids sweat it out to get back in form, here are a few tips to help them brave the heat.


1.      Keep the kids hydrated. They should always have their water bottle handy. You can choose to give them a sports drink. You can also try giving them lemonade with some salt added to it, its natural and way healthier than your expensive sports drink.

2.      Ensure the kids are wearing caps and sunscreen when they are playing out in the sun.

3.      Don’t over stretch. If you see it’s getting tough for a kid, let them stop. Pushing hard is not always the best strategy.

4.      Never leave your kids, pets or old people in the car, even if it’s just for a few minutes. Temperature inside a parked car can double up very quickly.

5.      Make the kids wear single layer of clothing that too of a good absorbent material, preferably cotton. Avoid synthetic, tight fitting clothes.

6.      When the child feels exhausted due to heat, make the child sit in cool shade. Spray water mist on the head, face and rest of the body. Make them drink sports lemonade or ORS.

7.      Make kids eat light before they go for their practice but make sure they have eaten something. Playing on an empty stomach make the kids drain out faster on the field.

8.     Take breaks more frequently while practicing or playing. Do not over-expose kids to the sun.

9.     Muscle cramping is an early sign of heat-related condition. When a child complains of muscle-cramping, immediately give them heat first-aid and call 911.

10. When in doubt call 911.


When suspecting a heat related illness – 


Take the affected child to a cooler area. Use the following techniques till help arrives:

·         Give them a cold-water sponge bath immediately or put water on them via garden hose.

·         Place ice packs on head, neck, and armpits.

·         Use fans to circulate air around them.

·         Do not over crowd the place.

·         Do not leave the child alone. Heat related illnesses can worsen very fast.

·         Try and keep the child cold and ventilated till help arrives.




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