With the arrival of summer, families start increasing their children’s sports activities at clubs and training centers. However, high temperatures and humidity can turn exercise time into a challenge that requires awareness and special precautions. Children are more vulnerable to fluid loss and heat exhaustion compared to adults, so their safety during physical activity must be a priority.
1- Choose the right time for training
It is preferable for training sessions to take place early in the morning or after sunset. Peak hours, when sunlight is strongest and temperatures are highest, especially between noon and afternoon, should be avoided.
2- Pay attention to fluids before, during, and after exercise
Children lose significant amounts of water and electrolytes through sweating during movement. Therefore, they should be encouraged to drink water regularly before feeling thirsty and to replace lost fluids after training. During long or intense workouts, children may need to replace some electrolytes according to specialists’ recommendations.
3- Wear suitable summer sports clothing
Choose lightweight, loose-fitting clothes that allow the body to breathe, with fabrics that help evaporate sweat. Hats and sunscreen are recommended for outdoor activities.
4- Avoid training under direct sunlight for long periods
Medical studies related to exercise and body temperature indicate that intense physical activity in hot weather increases the risk of heat exhaustion and does not provide extra fitness benefits. Physical improvement comes from regular training, not from exposure to extreme heat.
5- Provide energy-boosting snacks
Before exercise, children can have easily digestible foods containing healthy carbohydrates, such as fruits or a suitable light snack, while maintaining balanced nutrition throughout the day.
6- Watch for signs of heat exhaustion
Parents and coaches should pay attention to symptoms such as dizziness, headache, unusual tiredness, nausea, muscle cramps, or changes in skin color. If these signs appear, the activity should stop and the child should be moved to a cooler place.
7- Listen to the child’s body and avoid pressure
Heat tolerance varies from one child to another. Training should not become a competition at the expense of the child’s health. Adequate rest periods are essential.
Although summer exercise is beneficial for maintaining activity and health, training in high temperatures without protection does not make children stronger. Instead, it may increase the risk of heat exhaustion. The best approach is to organize training in a way that achieves benefits while keeping children safe.
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