Here’s how to keep young athletes healthy and safe from heat-related illnesses. Here are five tips to help your athlete beat the heat and stay healthy this summer and fall:

Ensure acclimation

• This is a process that introduces an athlete to clothing, climate and the intensity/length of exercise over the course of 10 to 14 days. This allows athletes to adapt to new conditions and increase exercise tolerance in the heat.

Stay properly hydrated

• Athletes should drink 8 to 16 ounces of water one hour before exertion. During exertion, they should continue drinking every 15 to 20 minutes (an athlete weighing less than 90 pounds should drink 10 gulps for 5 ounces; more than 90 pounds, drink 20 gulps for 10 ounces).  Also, for activities longer than 1 hour, add electrolytes (sports drink) or drinks/foods with salt.

Maintain good nutrition.

• A healthy diet is essential to boost energy levels, lower injury risk, speed muscle recovery and increase concentration.

Watch the weather and be flexible

• Be sure to keep an eye on the weather and limit activity when it’s very hot. Also, wear lightweight synthetic clothing when possible and provide cooling devices.

Be aware and prepared

• Sports provide immense benefits to our kids. With proper prevention and preparation, we can help keep them healthy, active and injury-free.

(Source: Alex B. Diamond, D.O., M.P.H., F.A.A.P., director of the Vanderbilt Program for Injury Prevention in Youth Sports.)

Wear Proper Clothing In Extreme Heat 

Choose lightweight, light-colored, and breathable clothing.

Remember Hydration Starts the Day Before

When preparing for a long athletic competition or for a game that takes place on a very hot day, you need to prepare and start hydrating your child at least 24 hours before the match. Even if you bring lots of fluids to the soccer game, if your child arrived dehydrated, it will be very difficult for him to perform at his best.

Starting the day before, make sure that your child is drinking plenty of fluids, especially water. The most important parts of the day to hydrate are before going to bed and immediately after waking up, because most fluid loss occurs while you’re sleeping.

Bring Appropriate Drinks to the Game

Not every drink will be the right way to keep your kid hydrated. The best drink is water. This will keep your kid well hydrated, but will not slow or bog them down during a game. If the weather is very hot or if the game is longer than 30 minutes, sports drinks may be an even better choice. The electrolytes will help your child feel refreshed, hydrated, and will prevent muscle fatigue.

Take Sips Early and Often

If your child doesn’t drink any fluids during the course of the game, there is a very good chance that he or she will get dehydrated. Instead, you should encourage your child to take drinks during breaks in play, ends of periods, and halftime. Drinking a lot at once may make it harder for them to perform and run at their best, but a few sips will keep them hydrated without slowing them down.

Watch for Signs of Dehydration

There are many signs of dehydration, and once you suspect a child is dehydrated, you should get them water and fluids as soon as possible. Common signs of dehydration are dry mouth, headaches, dizziness, and muscle cramps. If you think a child is dehydrated, you shouldn’t risk their health. Sit the child out and get them the fluids that their body needs.

Don’t Wait Until They’re Thirsty

Some parents wait until the child says he or she is thirsty before offering a drink of water. Instead, you should encourage the children to drink water even before they are feeling thirsty. The feeling of thirst is your body’s response when you are already dehydrated, and if you kid is feeling thirsty, that means you are already too late. Encourage frequent sips of water or sport drinks through the game or practice, and this will prevent your child from feeling thirsty.

Postgame Hydration

The most important hydration period is the first 20 minutes after athletic activity. This is when your body needs water the most, so make sure you have drinks ready once the game is finished.

COLD WEATHER TIPS

SPECIFIC CONDITIONS

• According to official rules, the color of anything worn under the uniform should match the adjacent part of the uniform.  (Most Referees will allow black or white, but if you have on the same color as the opposing team, you may have to remove that piece of clothing before playing.)
• Zippers, drawstrings, or anything that could cause injury to player are not permitted
• Gloves with some level of grip is helpful when you do a throw in.