As a parent and physician, I know how important it is to keep our kids active, especially during sports season. But here in North Texas, summer heat can quickly turn a good practice into a dangerous situation if we’re not proactive.
Whether your child is gearing up for football, soccer, cheer, or cross-country, here are a few quick tips to help them stay healthy, safe, and hydrated on and off the field.
1. Hydrate Before, During, and After Practice
Dehydration can sneak up fast—especially when kids are sweating under layers of gear. Water is essential, but during extended practices or high heat, electrolyte support is a must.
Encourage your child to:
- Start hydrating 2–3 hours before practice
- Take sips every 15–20 minutes during activity
- Replenish with a drink containing electrolytes post-practice (think: low-sugar sports drinks, electrolyte packets, or coconut water)
Electrolytes help prevent cramps, fatigue, and heat-related illness by replacing key minerals like sodium, potassium, and magnesium lost through sweat.
2. Don’t Skip the Sunscreen—Even If Practice Starts Early
UV damage doesn’t wait until noon. Even early morning or overcast practices can expose your child to harmful rays. As a parent, I look for easy, mess-free sunscreen options that my kids will actually use.
That’s why I recommend the SkinBetter SPF Stick – it’s lightweight, broad-spectrum, water-resistant, and easy enough for kids to swipe on themselves before heading out the door. No stinging eyes. No greasy hands. Just fast, reliable protection that can fit in their sports bag.
Hot tip from Dr. Dad: Reapply after sweaty practices or water breaks – the stick makes that super simple.
3. Watch for Early Signs of Heat Exhaustion
Know the warning signs that your child may be overheating:
- Headache
- Dizziness or nausea
- Muscle cramps
- Weakness or confusion
- Pale or flushed skin
If you notice any of these signs, get them into shade immediately, offer cool fluids, and don’t hesitate to bring them in for an evaluation. Our clinic offers same-day care, which means we can help you assess if it’s just a heat headache—or something more serious—and get your child cleared to return to play quickly.
4. Light Clothing = Better Cooling
Dress your child in lightweight, moisture-wicking clothes that allow airflow. Dark colors trap heat, so opt for lighter tones when possible. And don’t forget the hat and sunglasses for added protection when they’re on the sidelines.
Let’s Keep This Season Safe
I’m all for pushing our kids to build strength, stamina, and character through sports. But their long-term health always comes first. With a few simple precautions, we can help them thrive all season long—even under the summer sun.
Need a sports physical? Have questions about sunscreen, hydration, or heat safety?
Stay cool,
Dr. Trevor Huber
Family Medicine Physician, Modera Clinic & Med Spa
Frequently Asked Questions
How can I protect my child from heat-related illness during sports?
Ensure your child stays hydrated by drinking water before, during, and after physical activity. Schedule outdoor activities during cooler morning or evening hours when possible. Watch for warning signs of heat exhaustion including excessive sweating, dizziness, nausea, and fatigue. Take regular breaks in shaded areas and wear lightweight, breathable clothing.
What are the signs of heat exhaustion in children?
Signs of heat exhaustion in children include heavy sweating, cold or clammy skin, weakness, dizziness, nausea, headache, muscle cramps, and fatigue. If your child shows these symptoms, move them to a cool area, provide water, and apply cool compresses. If symptoms worsen or include confusion, hot dry skin, or loss of consciousness, seek immediate medical attention.
Does Modera Clinic offer sports physicals?
Yes, Modera Clinic provides comprehensive sports physicals for children and teens at all three locations in Frisco, Prosper, and Little Elm. Sports physicals include a physical examination, cardiovascular screening, and medical clearance for school, recreational, and competitive sports programs.
How much water should my child drink during sports activities?
Children should drink water before, during, and after physical activity. A general guideline is 4-8 ounces every 15-20 minutes during exercise, depending on age, body size, and intensity of activity. In hot weather, hydration needs increase. Avoid waiting until your child says they are thirsty, as thirst is a late indicator of dehydration.
When should I keep my child home from sports due to heat?
Consider keeping your child home when the heat index exceeds 104°F, which puts them at high risk for heat-related illness. On extremely hot days, outdoor practices should be shortened, moved indoors, or rescheduled to cooler times. Check your local heat index before any outdoor athletic activities.
Can Modera Clinic treat heat-related illness in children?
Yes, Modera Clinic provides acute care for heat-related illness at all three locations. If your child is experiencing signs of heat exhaustion, call or text your nearest office for a same-day appointment: Frisco (469-920-2302), Prosper (469-253-5105), or Little Elm (972-987-0458). For severe symptoms, call 911.
