Staying Safe While Playing Sports in the Heat

Even though school has started, the summer heat is not over. In Texas, hot weather can last until September and beyond. When temperatures get close to 100 degrees, children can get sweaty and tired fast. So, is it safe for children to play sports in the heat?

The short answer is yes, if families and coaches plan ahead.

Keeping children safe in the heat takes planning and medical awareness. Dr. Swetha Reddy Banswada, a pediatrician at University Health Vida, shares what parents should watch for and when to seek care for heat illness.

Why heat safety matters for young athletes

In the United States, heat-related illness during sports is a leading cause of disability and death among high school athletes.

“Children who feel healthy may think they can push through hot practices or games,” Dr. Banswada said. “But almost every year, students collapse on the field or get sick from heat and dehydration.”

What to know before signing children up for sports

If your child wants to play a summer sport, start with a sports physical. A sports physical is an important part of sports safety. It helps make sure children and teens are healthy enough to play.

Health conditions that can raise the risk of heat illness

Sports physicals and regular visits with a pediatrician can help find health issues that may raise a child’s risk for heat illness. These can include:

• Asthma and other lung conditions. High heat and humidity can make breathing problems worse.
• Behavioral health conditions. Some medicines for ADHD, anxiety and depression can cause heavy sweating or make it harder to handle heat.
• Heart and blood vessel conditions. These problems can make it harder for the body to cool down.
• High blood sugar can make it harder for the body to sweat and cool down.
• Extra weight can make it harder to handle heat.

“Any child can get a heat-related illness,” Dr. Banswada said. “Children who have not had enough water or rest may be at higher risk, even if they have played outside all summer.”

What Temperature Is Too Hot for Kids’ Sports?

You may have heard the term “heat index.” The heat index is what the temperature feels like when heat and humidity are combined.

The risk of heat illness, including heat stroke, goes up as the heat index rises. “Check the heat index before your child practices or plays a game,” Dr. Banswada said. “You can watch a local weather forecast or check a weather app.”

Dr. Banswada also recommends talking with your child’s coach if the heat index is expected to be 95 degrees or higher. “Ask about moving practice to the early morning or evening, taking more breaks or moving indoors,” she said.

When To Seek Medical Attention

Each year in Texas, hundreds of people die from heat-related illnesses. Many more need medical care or are admitted to the hospital.

Heat illness can happen quickly and become serious. Parents, coaches and children should know the warning signs.

Signs of Heat-Related Illness in Children

The three main types of heat-related illness are heat cramps, heat exhaustion and heat stroke. Each one has different symptoms.

Heat Cramps in Children

Heat cramps are often the first sign of heat illness. They can sometimes lead to heat exhaustion or heat stroke.

The main symptom is muscle cramps. “Cramps can happen when heavy sweating causes the body to lose salt and water,” Dr. Banswada said. “Children may have pain or spasms in the stomach, arms or legs.”

Move a child with heat cramps to a cool place and give them water. Gentle stretching or rubbing the sore area may help.

Go to urgent care if heat cramps last longer than an hour.

Heat Exhaustion in Children

Heat exhaustion is more serious than heat cramps. Mild symptoms may be treated at home. Symptoms can include:

• Cool, pale or clammy skin
• Less urination than usual
• Dizziness
• High body temperature
• Fainting
• Headache
• Heat cramps
• Heavy sweating
• Irritability
• Nausea or vomiting
• Thirst
• Weakness
• Weak pulse

Move a child with heat exhaustion to a cool place, if possible in air conditioning. “Give small sips of water, loosen their clothing and use cool, wet cloths to lower their body temperature,” Dr. Banswada said. “A cool bath can also help.”

Call 911 or get emergency care if a child vomits because of heat, or if symptoms get worse or last longer than an hour.

Heat Stroke in Children

Heat stroke is the most serious heat illness. It can become life-threatening fast because the body can no longer control its temperature.

Symptoms can include:

• Confusion or changes in thinking
• Dizziness
• Fatigue
• Heat cramps
• Hot, dry skin or heavy sweating
• Fainting or loss of consciousness
• Seizures
• Shortness of breath
• Slurred speech
• Strong, fast pulse
• Throbbing headache
• Very high body temperature, 103 degrees or higher

Move a child with heat stroke symptoms to an air-conditioned space right away. Use cool cloths or a cool bath to lower body temperature. Do not delay emergency care.

Call 911 or go to an emergency room if your child has any signs of heat stroke. Do not give your child fluids if you think they may have heat stroke.

How To Keep Children Cool During Summer Sports

Dr. Banswada said most children can play sports in the summer if they have a safety plan. The American Academy of Pediatrics recommends these steps to help keep children safe in hot weather:

• Create a backup plan. Before the season starts, ask the coach how the team will handle heat and humidity. When possible, practices and games should be held before 10 a.m. or after 4 p.m.
• Use sunscreen. Apply sunscreen with SPF 30 or higher before practice or a game. Cover all exposed skin, including the ears and scalp. Sunburn can raise the risk of heat illness.
• Choose light clothing. You may not be able to pick your child’s uniform, but you can choose practice clothes. Pick light-colored, lightweight clothing when it is hot.
• Take frequent breaks. Children need time to rest during outdoor practices and games. During breaks, they should have small snacks and plenty of water.
• Know when to cancel. Some days are too hot for outdoor sports. If the heat index is 95 or higher, talk about moving practice indoors or canceling it.
• Use the buddy system. Children and teens can pair up with a teammate in hot weather. Buddies can watch each other for signs of heat illness, such as weakness or dizziness.

How much water is enough? Children should drink water before, during and after practices and games. They should not wait until they feel thirsty. They should sip water often to replace fluids lost through sweat.

A good rule: Have children drink 8 ounces of water one to two hours before sports. During activity, they should drink a few ounces every 15 to 20 minutes. After activity, they should drink another 8 ounces or more within 30 minutes.

Children’s Health at University Health

Is your child due for a sports physical or annual checkup? Schedule an appointment with a pediatrician. University Health’s pediatric primary care team is trained to care for children and track their health needs.

Find a pediatrician here, or call 210-358-5437 to schedule an appointment.