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Heat sport

How to protect your child from sunburn, heat stroke and sunstroke

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.

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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
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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.

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More informationLinks for further reading

On the info portal heat and health of the Landeszentrum Gesundheit NRW you will find, among other things, information on the heat warnings of the German Weather Service, tips on heat prevention and information on heat-related illnesses.

On its portal, the BZgA provides tips for everyone on how to deal with heat and heat stroke.

What to do in case of sunburn, heat stroke and sunstroke can also be read at the BZgA.

The German Red Cross also provides first aid tips for sunstroke.

Why lack of fitness and obesity make children even more sensitive to heat, read this article by pediatricians and adolescents on the web.

Further suggestions on how parents can protect their child from the sun can be found at the Federal Center for Health Education (BZgA).

Basic knowledge about the health risk of heat with links for further reading is provided by the Federal Ministry of Health on its website.