YOUTH TRAINING IN HOT WEATHER: SAFETY AND PERFORMANCE

The most common training affects of heat stress are decreased power and coordination with increased risk of injury. Hot, tired, and sweaty are expected but ischemic heat stroke or hyperthermic organ damage are not.

Training in hot weather is difficult. You warm-up quickly but exercise is more tiring and you sweat a lot, feel weaker, and sometimes get sick. And it's common to hear about cramps, dizziness, and headaches.

Twenty times more energy is produced during training and 75% is converted to heat

YOUTH RISKS: Kids are not small adults. Their physiology is different

They heat up faster and don't sweat as much so they don't cool-off very well. During summer weather, hot and humid, they are at greater risk of heat exhaustion.

Two-thirds of teenage athletes are dehydrated at the start of each training session. Then they start working and generate more heat from exercise than adults, sweat less, and drink less.

"Active children are more likely to suffer from headaches, dizziness and cramps, which are key symptoms of dehydration."* In fact, one out of five teenaged athletes begin their training seriously dehydrated.

"None of (these) kids were able to regain healthy hydration status during the practice."*

Most teenagers produce a half quart of sweat every hour during exercise in hot weather (82 degrees with 50% humidity on a nice summer day in NYC).

Suggested guidelines for coaches and youth leaders are to provide a 10 minute rest break every half hour of exercise during moderate heat and every 20 minutes when the temperature goes over 90 degrees or humidity over 60%.

One suggestion is for kids to drink at least 4.5 ounces of water every half hour for each 18 pounds of body weight during training. But that doesn't make up for initial dehydration.

Summer training must have scheduled breaks and include hydration

This is not just rest but directly observed drinking before, during, and after activity.

SCHEDULE	KIDS <90 lbs	KIDS >90 lbs
1 hour before	3-6 oz	6-12 oz
Every 20 min. during	3-6 oz	6-9 oz
After training	8 oz per pound lost	12 oz per pound lost

*ACSM Health & Fitness Journal May/June 2005

HOMEMADE REHYDRATION DRINK

Re-hydrate with a combination of water (fluid ... replace sweat), carbohydrate at 6-8% concentration (energy ... think sugar), and electrolyte (sodium and potassium ... think salt or lite salt).

"Pinch and scoop" measures compared to Gatorade® *

	Large 1.5 liter • 48 oz	SportPak 24 oz	Small 1/2 liter • 16 oz
Sugar	6 tbsp	3 tbsp	2 tbsp
Salt	4 pinch	2 pinch	1 pinch
Lite Salt	2 pinch	1 pinch	1 pinch

* Measured with deli water bottles.
* Pinch is thumb and one finger.

This is not medical advice. These are opinions for informational purposes. Do not ignore or delay seeking medical advise if you have a condition which may be affected by using this information.

This information is provided to educate and inform, it is not intended as medical advice, and does not necessarily reflect the views and opinions of Abadá Capoeira, Abadá Capoeira New York (ACNY), sponsors or affiliates.

Consult with a healthcare professional before using this information or if you have symptoms or medical conditions which might be affected by using any product or procedure discussed.

New York City Weather

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