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We all know summer is hot and you need to keep hydrated if you're going to be exercising. It's important year round, but especially in summer when the heat makes you sweat all the more.
As parents of girls interested in sports, we have to remember to help them keep hydrated and fed. Children don't always think of these things on their own, and may not be able to recognize the signs of a problem.
There are some simple ways to keep sports activities safer during the summer.
Planning
When possible, avoid outdoor exercise in the hottest parts of the day. This won't always be possible if you're in a team sport and things are scheduled when it's hot, but if you have a say, encourage games and practice times to be early enough in the morning or late enough in the afternoon that the sun and heat aren't at their peak.
Bring Bottled Water and Sports Drinks
There should always be bottled water available at any sports practice any time of year. During the summer, there should be extra available.
If you're just providing for your own daughter, think about getting a reusable bottle. My daughter loves my Thermos because the water stays ice cold.
Pick a good sports drink to help replace electrolytes lost through sweating.
Take Advantage of Any Shade Available
If you're out in the heat of the day, use any shady areas for taking breaks. You won't often have a good sports field in the shade, so resting in the shade when you have a chance is a good idea. You can always bring your own shelter if it's allowed for you to set up a canopy.
Don't Overextend
Fitness is important, but so is sense about how hard you're working out in the heat. Try to keep exercise a little lighter on the days that it's really hot.
Wear the Usual Safety Gear
Hot as it is in summer, don't let your young athlete skip on any safety gear. Better to be sweaty in a helmet than to hit her head with no protection.
Recognize the Warning Signs
Be aware of the signs of dehydration, heat exhaustion, heat stroke and other problems. As a parent you should be keeping an eye on how your child is coping with the heat. If there are any doubts, speak up!
Heat exhaustion can be noted if your daughter is dizzy, lightheaded, has a headache, nausea, is irritable or has clammy skin. It's time for an immediate break to recover and cool off. Heat stroke is an emergency, with a temperature over 106 degrees F, flushed skin and no sweat. Immediate medical attention should be sought.
Sports can be continued safely in the summer so long as you take the proper precautions. There's no reason to limit your daughter's activities outside completely just because the weather has turned hot.
About this Author
Marie Foster runs http://www.shesanathlete.com/ for parents who want to encourage their daughters to enjoy sports. Learn how to cope when your daughter wants to quit her sport at her site.
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