How to Recognize Signs of Dehydration in Youth Athletes

Proper hydration is very important for safety and performance, especially in the heat.

Things You'll Need

• First Aid Books
• First Aid Kits

Instructions

1. Know the risk. Children are at an increased risk of dehydrating because they do not tolerate temperature extremes as well as adults do.

2. Don't wait for thirst. Thirst is not an adequate indicator of the need to drink. By the time the child feels thirsty, he or she may already be dehydrated.

3. Watch for signs of dehydration. These include infrequent urination, headache or unusual crankiness.

4. Be careful of cramps. Heat cramps, usually in the abdomen or the legs, are also warning signs of dehydration.

5. Watch for heat exhaustion, which is more serious. Signs are cool, pale, moist skin; profuse sweating; dilated pupils; headache; nausea; or vomiting.

6. Avoid heat stroke - the most serious dehydration condition. It can happen if heat exhaustion is left untreated.

Tips & Warnings

• Teach young athletes to drink enough. The American College of Sports Medicine recommends that a person drink 4 to 8 ounces of fluid for every 15 to 20 minutes of vigorous physical activity.

• Drink before and after exercise. Active youth should drink 16 to 20 ounces before and immediately after playing.

• Remember, seasons may change, but the need for fluid doesn't. Dehydration is not as noticeable in cooler weather, but it can happen.