Who would have thought we would be talking about keeping the kids cool this September! But it’s a fact, the summer heat lingers into this month and we need to make sure our kids are prepared for their practices and games. I noticed my daughter was hot, tired and dehydrated looking during soccer practice this week. The coach was great and gave the kids a water breaks every 10 minutes. So how can you prepare for these hot practices?
Here’s some advice and this same advice goes for anyone working out in the heat.
– Always keep an eye on how much water you are drinking. The rule of thumb is that you drink 8 oz. of water every one to two hours you are running or working out. It would be great if you were to carry your water with you and take water breaks when you can. And when you are finished working out, always replenish with water. Don’t reach for the sports drink after a workout. Water is always best. If you want to replenish your electrolytes, try mixing water with your sports drink so you are not taking in all the calories.
If kids are practicing during the hot hours, make sure they get a water break every 15-20 minutes. Keeping hydrated is the key to surviving these workouts.
-Schedule practice early in the morning or later in the evening. With temperatures still above 90 degrees after 6pm, it’s hard to avoid the heat this month. So it’s important to schedule practice as late as you can or early in the morning.
– Wear appropriate clothing. There are tons of new workout clothing that comes with a moisture wicking fabric. Meaning that it absorbs the sweat from your skin. That will keep you cool and dry. There are also shirts, hats and pants that can block the sun. Almost like wearing sunscreen in your clothes. Light clothing, like white, is always my first choice. It will keep you cool. It’s a good idea to invest in these options.
It might be a good idea to invest in a cooling towel to keep the kids and parents cool during practice and games.
–Always wear sunscreen. Without question, next to water, this is the most important thing you can grab out the door. If you don’t have sunscreen wear lightweight long-sleeve shirts and pants. And always wear a hat.
– Finally, keep an eye on everyone on the field. Kids and parents both need to keep cool during this time. Parents should have water on hand so they don’t overheat. But keep an eye on everyone because overheating can be serious.