With summer bringing more physical activity, being outside, spending time with family and friends at the beach, and our children participating in physical activities such as sports camps and band camps, we want to make sure they are hydrated and understand the signs of dehydration, heat exhaustion, and heatstroke.
Why is hydration important?
Proper hydration helps the body regulate its temperature, often known as thermoregulation. It also improves digestion and bowel function. Hydration helps with cognitive function, moods, and athletic performance.
Certain groups of children are more prone to dehydration and heat exhaustion. Infants, for example, do not sweat in the same way that older children do.
Furthermore, overweight or obese children are more likely to experience health problems. Children who take specific medications, such as diuretics, laxatives, calcium channel blockers, thyroid antagonists, or benzodiazepines, are in greater risk of dehydration. In addition, children who are already ill or have symptoms of sunburn are more susceptible to get dehydrated, which can lead to heat exhaustion or heat stroke.
Signs and symptoms of heat exhaustion:
- Your child may complain of a headache, dizziness, or feeling faint.
- If you notice pale skin, goosebumps, excessive sweating, nausea, or vomiting, your child is suffering from heat exhaustion.
- Some children, especially younger ones, are more irritable and may complain of muscle cramps.
If you notice these heat exhaustion signs in your child, here are some helpful home treatments to try.
- Get your child to a cool, shady area, preferably indoors and air-conditioned.
- Give your child plenty of fluids, especially those with salt, such as sports drinks.
- To help cool your child’s body, place a cool towel on top of the head, between their arms, or between their legs.
- If your child is suffering from leg cramps, massage and gently stretch out the muscular cramps.
What is heat stroke?
Heat stroke is the most severe type of hydration, may cause your children to lose consciousness. Look for the following substantial warning signs and symptoms:
- Your child may experience dizziness or severe headaches. Some children may get nausea, vomiting, or diarrhea.
- You may notice that your child’s skin appears pale and clammy, and they may not sweat at all.
- Your child’s breathing and heart rate begin to increase.
- You may witness some seizure activity. If you find yourself in that situation, it is always considered a medical emergency. Move your child to a cool, shady area as soon as possible and seek medical attention.
You will know your child is dehydrated when they have little to no urine in a 12-hour period, have a dry mouth, or have eyes that appear to have sunken into their head. If you see these symptoms, contact your pediatrician. A checkup ensures that your child only needs immediate hydration, instead of something more serious or urgent.
Tips for keeping children hydrated.
It might be challenging to encourage our children to stay hydrated on a daily basis. However, we must be diligent in ensuring that they remain hydrated when participating in outside activities. Here are a few tips for keeping them hydrated.
- One of the things you can do for your younger children is make the experience enjoyable. To make it appealing than plain water, use tiny, cooled glasses with spiraling straws and add variations of fruits like berries, apples, cucumbers, lemons, and limes.
- Encourage them by keeping a water cup on hand and take little sips more frequently with you.
- Take breaks while they play outside. Remind them to come into the shade and drink to cool off for the day.
- Another helpful tip is to encourage activity when the temperature is not at its peak, such as early in the morning or late in the evening.
- To stay cool under the heat, have your child wear white or light-colored, moisture-wicking clothing.
- If your child is participating in outdoor sports, ensure that he or she drink plenty of fluids and avoid strenuous physical activity the day before. Make sure your child stay hydrated throughout a sports game.
How much water should your child drink each day?
According to the American Academy of Pediatrics, babies require only 4-8 ounces per day until they are a year old, as most of their liquids come from breastmilk or formula.
Here are some guidelines for a child’s daily water intake on a “normal” day:
- Kids 1-3 years old: approximately 4 cups of fluids each day, including water and milk.
- 4-8-year-olds: approximately five cups
- Kids over 8 years old: 7-8 cups
If they have a more active day, increase their water consumption.
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