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Children's fitness

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Heat Stress in Exercising Children

 

The intensity of activities that last 15 minutes or more should be reduced whenever high heat and humidity reach critical levels.
At the beginning of a strenuous exercise program or after traveling to a warmer climate, the intensity and duration of exercise should be limited initially and then gradually increased during a period of 10 to 14 days to accomplish acclimatization to the heat.
Before prolonged physical activity, the child should be well-hydrated. During the activity, periodic drinking should be enforced, for example, each 20 minutes, 5 oz. of cold tap water or a flavored sports drink for a child weighing 90 lbs., and 9 oz. for an adolescent weighing 130 lbs., even if the child does not feel thirsty.
Clothing should be light-colored and lightweight and limited to one layer of absorbent material to facilitate evaporation of sweat. Sweat-saturated garments should be replaced by dry garments.
Practices and games played in the heat should be shortened and more frequent water/hydration breaks should be instituted.

 


 
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