Dehydration and Heat Illness Prevention Tips

What is dehydration?

Dehydration is the excessive loss of fluids from the body. It happens when the total amount of fluids lost through sweating, urination, diarrhea, and/or vomiting is greater than the fluids taken in. Children can easily become dehydrated while playing a sport or participating in any type of physical activity. Dehydration can make a child more susceptible to a heat-related illness, such as heat cramps, heat exhaustion, or heat stroke. A dehydrated child needs fluid replacement immediately.

Signs of dehydration may include:

• Thirst

• Dry or sticky mouth

• Headache

• Muscle cramping

• Irritability

• Extreme fatigue

• Weakness

• Dizziness

• Decreased performance

Signs of heat exhaustion may include:

• Nausea

• Feeling faint or dizzy

• Heavy sweating

• Rapid, weak heartbeat

• Dark-colored urine

• Cool, moist, pale skin

• Cramps

• Headache

• Fatigue
  

BRIEF COMPARISON OF HEAT STROKE AND HEAT EXHAUSTION

Heat Stroke

Most severe, life-threatening, a medical emergency (call 911 immediately)

• Dry, flushed hot skin

• Very high body temperature

• No sweating

• Life-threatening

Heat Exhaustion

Serious, requires prompt attention

• Moist, pale, cool skin

• May have elevated temperature

• Heavy sweating

• May become life-threatening (call 911 immediately)
  

How to prevent dehydration in children:

• Drink 12 ounces of fluid (such as water) 30 minutes before the activity begins.

• Children under 90 pounds should drink 5 ounces every 20 minutes during the activity. Children over 90 pounds should drink 9 ounces every 20 minutes during the activity.

• Have mandatory fluid breaks - don't wait for the child to tell you he/she is thirsty.

• Children should drink fluids after physical activity to make up for fluid loss.

EASY TIP: A child’s gulp equals a ½ ounce of fluid so generally, your child should drink about 10 gulps for every 20 minutes of play.

What to do when dehydration and/or heat illness occurs:

Treatment of dehydration and heat illness should take place immediately. Depending on the severity of the situation, immediate medical attention may be needed. If heat stroke is suspected, or there is any concern for someone experiencing any heat-related illness (for example a child with heat exhaustion who is not quickly improving) call 911 right away while making every effort to cool the patient.

• Move the child to a cool place.

• Have the child drink cool water or a sports drink, such as Gatorade (should drink only if alert, awake, and not having any vomiting).

• Raise the child’s legs 8-12 inches.

• Cool the body with water. For example, sponge the child's head face and trunk with cool, wet cloths.

• Fan the child.

• Keep the child from physical activity until cleared by the doctor.