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Heat and Hydration for Youth Players

Nicholas Pimlott MD, CCFP

Coach and Medical Advisor, Power Player Academy and Power Soccer School of Excellence

Although the heat and humidity of summer soccer games and camps is a few months away, when it comes to managing heat stress and hydration in youth players, being proactive is the key to preventing problems.  The principles and the performance benefits of maintaining good hydration apply year-round.

Heat induced illness is a preventable sports injury.  Children and adolescent players are at greater risk of heat injury than adults. The reasons for this are physiological, psychological and also due to the conditions and conventions of the game. Youth players are at greater physiological risk of heat injury: they absorb more heat because they have a greater surface area-to-body mass ratio than adults; they have less ability to reduce heat through sweating; and they have less physiological drive to drink during prolonged exercise.

Psychologically, youth players may be prone to distraction when they should be resting and drinking during play.  There is also a concern that youth players under pressure to make competitive teams may not report symptoms of heat stress or take breaks to drink appropriately for fear of not “making the team”.

Soccer itself is a game that puts players at greater risk for heat stress and injury. There is limited stoppage time during matches and young players are not encouraged to use these breaks to drink and replace lost fluids.  Games are held outdoors (and in North America soccer is a summer game), often in conditions of high heat and humidity, and on large fields with little or no shade. Teams often practice under similar conditions. The growing popularity of soccer day camps in North America presents a particularly high-risk situation for heat-related injury.

How can coaches, parents and players reduce their risk of dehydration and heat injury?

The first step is acclimatization to hot and humid conditions. Children need about 8 to 10 days of daily or every other day exposure (for 45 to 60 minutes at a time) to acclimatize properly. During this period practice and play should be less intense and players should be well-hydrated (see below).

Second, light-colored, lightweight, loose-fitting clothing should be worn. Major soccer clothing makers all use excellent technical fabrics that are very breathable.

Last, and most importantly, players should drink fluids.  Both the American Academy of Pediatrics and the U.S. Soccer Federation have published excellent guidelines to prevent dehydration and heat injury.  Their key recommendations include:

-          Encourage players to weigh before and after activity. If a player is lighter after play or training, encourage more fluid intake; if they are heavier, they may require less;

-          During training and play, regular drinking should be enforced, even if the player does not feel thirsty. Every 15 to 20 minutes players should consume 5 oz of fluid for a player 90 lbs or less, 9 oz of fluid for players over 90 lbs;

-          Players need to consume the right fluids. Flavored drinks that contain sodium (sports drinks) are usually consumed in greater volumes than water, fruit juices or carbonated drinks. Caffeine-containing drinks should be avoided;

-          Each child should have their own drink container that they can keep cool during practice.

Coaches and parents should be alert to signs of a developing heat injury in their player. Dehydration increases the risk of heat illnesses – heat cramps, heat exhaustion and heat stroke, a serious and potentially fatal illness.  Dehydrated players will complain of thirst, headache, nausea, muscle cramps, or light-headedness. They may be irritable and there will be a drop-off in performance. Such players should be rested in a cool, shaded place and given and electrolytes-containing sports drink.

All coaches and parents should become familiar with the excellent guidelines from the U.S. Soccer Federation available at the following link:

(http://www.newswire1.net/NW2006/A_FHI_CH/fhiN0605/assets/downloads/quick.pdf).