Extreme heat can make exercising outdoors challenging, and it’s crucial to take all of the necessary safety precautions. So, check out these six tips on playing it safe during high temperatures.
1. Get Acclimated to the Temperature
First and foremost, it’s important for your kids to remain active all year long so that their cardiovascular system is ready for activity. They should then take a couple of weeks to slowly acclimate to the hot weather—gradually increasing training time and intensity.
2. Dress in Cool Clothing
Dressing appropriately for high temperatures can help keep your child cool. Light-colored, lightweight and sweat-wicking material is the best route for keeping their body temperature down. If they need to wear tons of gear, make sure their workout is shorter and a lower intensity than usual.
3. Stay Hydrated
The most important thing for your kids to do in the heat is to hydrate. Drinking tons of water throughout the day—not just while practicing—can help things go much more smoothly. Dehydration can cause muscle cramps, lightheadedness and potential fainting. The more your child sweats during practice, the more important it is for them to replenish their water.
4. Limit or Avoid Exercise if Getting Over Illness
If your child is recovering from an illness, you may want to limit their practice time or avoid exercise altogether. Often times being sick can make us incredibly dehydrated, so it’s a good idea to fully recover and hydrate properly before jumping into exercise in extremely hot weather.
5. Take Breaks
Remind your kids to rest when they need to. If they feel dizzy or fatigued it’s crucial for them to take a break either in the shade or indoors. They should be taking longer and more frequent breaks during the heat of the summer.
6. Watch for Signs of Heat Illness
Be familiar with signs of heat illness, and make sure your kids are aware of the symptoms as well. If your child is feeling flushed, dizzy, or vomiting, they need to step inside and be treated as necessary.
A Final Note
Keep these six safety tips in mind if your kids play school sports. And make sure to pay close attention to the heat index before allowing your kids to exercise during extremely high temperatures. If something does happen to your child, be prepared to take action. Personal injury cases are not uncommon, and if it was something that could have been prevented, it’s important to have someone fighting in your corner.
Cover photo Ben Hershey on Unsplash