Heat sport
Staying active in the summer heat
In summer, children and young people are drawn to the outdoors when the weather is nice. Exercise outdoors is fun and healthy. But overexerting yourself in sports at high temperatures can be detrimental to your health - and that goes for children and teens, too. In this article, you'll find tips on how to protect yourself and your child from sun exposure and heat.
How sun and heat affect the body
Exercise and sports activities are healthy and good for promoting and developing fitness and motor skills in children and adolescents - even in summer. If it is hot outside, the body reacts with increased sweating. This is considered a healthy protective measure of the body against overheating.
Children before puberty, however, sweat much less than adults. Also, the young body needs much longer to get used to high temperatures. Parents, coaches and trainers should therefore pay attention to a sensible and moderate sports workload to prevent overheating and overexertion and also constantly remind children to take breaks for drinking and rest. Especially in endurance sports, there is otherwise a risk of dehydration, muscle cramps, heat stroke or circulation problems.
If your child follows a few rules, however, sporting activities are harmless for healthy people even in summer temperatures.
Sports in summer: important tips for hot days
-
Drink enough fluids
In general, drink plenty of fluids to compensate for fluid loss. About every 15 minutes small unsweetened units, and the drinks should not be ice cold.
-
Do not forget sunscreen
Be sure to wear adequate sunscreen with a high sun protection factor. Sun protection includes a hat or cap and sunglasses to protect the eyes.
-
Adjust training times
Strenuous training sessions should be scheduled for the cooler morning or evening hours. The midday heat is taboo!
-
Reduce intensity
If your sporty child is particularly ambitious: Slow down the zeal a little on hot days. The pace and intensity should be subdued now.
-
Search shadows
If possible, do not stay in the blazing sun, but seek shade whenever possible.
-
Sensitize children
Explain to your child how to listen to his body himself. As soon as dizziness or discomfort occurs, stop immediately and take a break.
-
Recognize signs
Also important: During training, an adult caregiver should always be present to notice the first signs of overheating.
-
Keeping an eye on ozone pollution
In hot weather, ozone levels rise and put a strain on the lungs. People with respiratory problems in particular should then avoid strenuous outdoor activities.
How can I recognize symptoms of overexertion?
The boundaries between healthy exhaustion after sports activities and the onset of overexertion are fluid. That's why it's important to pay attention to symptoms of exhaustion. This rule applies in principle always, but in the heat especially.
Symptoms of overexertion in heat can be:
- Muscle cramps
- Nausea
- Faint
- Dizziness
- Headache
- Accelerated breathing, high pulse
In an emergency, heat stroke can occur. Warning signs can be:
- The body temperature rises above 40 degrees
- Mostly the skin is red, hot and dry
- The pulse is accelerated and does not calm down
- Cramps and headaches
- Muddle up to unconsciousness
Caution: In this case, you should act immediately and call emergency medical services. There may be a complete breakdown of cardiovascular function. Without medical help, there is an acute danger to life!
What to do in case of emergency? First aid measures for heat stroke
- Until medical help is on the scene, move the affected child to shade or a cooler indoor area if possible.
- Loosen constricting clothing.
- Lift the child's legs if he or she is conscious.
- Place the child in the recovery position if he or she is unconscious.
- Place a damp towel or wrapped cold packs on the overheated body, preferably on the arms and legs as well as the neck and groin.
- Offer tepid water if the child is conscious.
Where to find help and advice
If you suspect heatstroke, you should immediately alert the emergency doctor.
- The emergency medical services can be reached at 112.
- The medical on-call service can be reached at 116117.
.
More information Links for further reading
