Dehydration during exercise is a common problem. Some young athletes can begin to suffer the consequences of dehydration if they become dehydrated by just 2 percent of their body weight during exercise in the heat.

Signs of Dehydration and Heat Illness

If dehydration progresses unchecked, the risk of heat illness increases. Heat illness is best understood in three separate degrees of severity: heat cramps, heat exhaustion, and the most serious and deadly form, heat stroke.

That’s why it’s important to recognize the warning signs:

  • Noticeable Thirst
  • Muscle Cramps
  • Weakness
  • Decreased Performance
  • Nausea
  • Headache
  • Fatigue
  • Lightheaded feeling or dizziness
  • Difficulty paying attention

The symptoms outlined above do not necessarily occur in progression, so young athletes could experience heat stroke in absence of other indicators.Treating the symptoms of dehydration is crucial in preventing more serious conditions such as heat exhaustion.
1) Rest in a cool place
2) Consume a sports drink that contains the adequate amount of electrolytes
3) Prevent dehydration in the future by consuming fluids before, during and after exercise (educate and allow ample time to rehydrate.)

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