Summer Safety
We are in the hottest time of our season, and it is important that the proper precautions are followed in order to ensure everyone's safety regarding heat related illnesses. There are four pamphlets and two links to websites at the bottom of this page that contain valuable information, and it is strongly recommended that they are reviewed by the parents/guardians with the players.
Clinton Youth Basketball has taken the following steps to help every player 'beat the heat':
-a 5 gallon water jug filled with ice water (located in the gym lobby along with cups) is available to all players
-fans for the players to cool down are throughout the gym (please keep hands and fingers away)
-breaks every 10-15 minutes (and at any players request)
-use as much natural light as possible in order to reduce additional heat from lighting
-several volunteers are First Aid and CPR Certified (one being an EMT)
We encourage all players who need a break or do not feel well or notice any other player who does not appear to be feeling well to tell a coach immediately. The temperature within the gym is monitored, and if the temperature within the gym is determined to be too hot, play will be cancelled and an announcement will be made by email as well as posted on the league website.
If you have any concerns, please do not hesitiate to contact me directly.
Clinton Youth Basketball has taken the following steps to help every player 'beat the heat':
-a 5 gallon water jug filled with ice water (located in the gym lobby along with cups) is available to all players
-fans for the players to cool down are throughout the gym (please keep hands and fingers away)
-breaks every 10-15 minutes (and at any players request)
-use as much natural light as possible in order to reduce additional heat from lighting
-several volunteers are First Aid and CPR Certified (one being an EMT)
We encourage all players who need a break or do not feel well or notice any other player who does not appear to be feeling well to tell a coach immediately. The temperature within the gym is monitored, and if the temperature within the gym is determined to be too hot, play will be cancelled and an announcement will be made by email as well as posted on the league website.
If you have any concerns, please do not hesitiate to contact me directly.
Hydration Game Plan
Young athletes may not think dehydration will ever happen to them, but it can—and if it does, parents, coaches and athletes better know what to do about it. Here are the key steps:
1. Know your sweat rate
Staying properly hydrated is all about maintaining your body’s fluid balance so there’s never too much or too little. Athletes need to know how much they sweat and how much they need to drink to replace it:
* Weigh-in before and after competition
* Keep track of how much fluid is consumed during a workout
* Add the amount of weight lost after exercise with the amount of fluid consumed to know how much they should drink to stay hydrated.
Also, check urine color. If a pale yellow like lemonade then they are likely pretty well hydrated. If their urine is dark yellow like apple juice then they are likely dehydrated. This is an easy and accurate way to assess hydration status.
2. Hydrate before, during and after workouts
Proper hydration will help you perform at your best and protect you from feeling dehydration’s serious side effects.
* Before gives you a head start to help you compete at your best.
* During gives you the energy to keep going.
* After helps you replace the fluids and electrolytes—or the minerals your body loses in sweat, like sodium, potassium and chloride—that are vital to your body’s recovery.
3. Choose the right beverage
While water may be good when there’s nothing else available, research shows a properly formulated sports drink, like Gatorade, is best when you’re working out. That’s because it has:
* Electrolytes to replace what you lose in sweat.
* Flavor to encourage you to drink.
* Carbohydrates to give energy to your working muscles.
* Children should avoid fruit juices, carbonated beverages, caffeinated beverages and energy drinks immediately before and during activity.
* Fruit juices can slow fluid absorption and cause upset stomach, may also lack sodium.
* Carbonated beverages, such as soft drinks, during the active occasion can reduce voluntary drinking due to stomach fullness and throat burn when gulping and lack sodium.
* Energy drinks should be avoided because many contain caffeine and have high carbohydrate concentrations, which slows the emptying of fluids from the stomach.
4. Speak up if you feel ill
Suffering in silence when feeling the early signs of dehydration can be dangerous. Instead, athletes should be encouraged to tell coaches or teammates how they’re feeling so they can get the rest, fluid and medical attention they might need.
Finally, talk to a doctor if you have additional questions about proper hydration. The health and success of your kids may depend on it.
1. Know your sweat rate
Staying properly hydrated is all about maintaining your body’s fluid balance so there’s never too much or too little. Athletes need to know how much they sweat and how much they need to drink to replace it:
* Weigh-in before and after competition
* Keep track of how much fluid is consumed during a workout
* Add the amount of weight lost after exercise with the amount of fluid consumed to know how much they should drink to stay hydrated.
Also, check urine color. If a pale yellow like lemonade then they are likely pretty well hydrated. If their urine is dark yellow like apple juice then they are likely dehydrated. This is an easy and accurate way to assess hydration status.
2. Hydrate before, during and after workouts
Proper hydration will help you perform at your best and protect you from feeling dehydration’s serious side effects.
* Before gives you a head start to help you compete at your best.
* During gives you the energy to keep going.
* After helps you replace the fluids and electrolytes—or the minerals your body loses in sweat, like sodium, potassium and chloride—that are vital to your body’s recovery.
3. Choose the right beverage
While water may be good when there’s nothing else available, research shows a properly formulated sports drink, like Gatorade, is best when you’re working out. That’s because it has:
* Electrolytes to replace what you lose in sweat.
* Flavor to encourage you to drink.
* Carbohydrates to give energy to your working muscles.
* Children should avoid fruit juices, carbonated beverages, caffeinated beverages and energy drinks immediately before and during activity.
* Fruit juices can slow fluid absorption and cause upset stomach, may also lack sodium.
* Carbonated beverages, such as soft drinks, during the active occasion can reduce voluntary drinking due to stomach fullness and throat burn when gulping and lack sodium.
* Energy drinks should be avoided because many contain caffeine and have high carbohydrate concentrations, which slows the emptying of fluids from the stomach.
4. Speak up if you feel ill
Suffering in silence when feeling the early signs of dehydration can be dangerous. Instead, athletes should be encouraged to tell coaches or teammates how they’re feeling so they can get the rest, fluid and medical attention they might need.
Finally, talk to a doctor if you have additional questions about proper hydration. The health and success of your kids may depend on it.
Heat Illness Prevention Techniques
1. Acclimation
* Acclimation to the heat is an important factor in preventing heat illness. The rate of acclimation for children is slower than that of adults7.
* A child needs as many as 8 to 10 days (45-60 minutes/day) in a new climate to acclimate sufficiently. Such exposures can be taken at a rate of one per day or one every other day.
* During the acclimation process, it’s important to drink adequate amounts of fluid to build blood plasma volumes.
* When a child becomes acclimated and his or her sweat rate increases, it’s important the child drink sufficient fluids to replace the increased sweat losses and stay hydrated.
* Medical staff, parents, players and coaches must understand that thirst is not a good indicator of a child’s fluid needs,8 so children need to drink on a schedule.
2. Proper Rest
* Parents and coaches should encourage breaks in a shaded area whenever possible, especially during tournaments, multi-game and multi-practice days.
* It’s important to be aware of high temperatures and humidity and change practice and game times to cooler portions in the day, such as morning and dusk.
* Additionally, competitive rules need to be relaxed during hot weather playing conditions.
* Practices must be modified based on conditions. Add rest breaks to lower core temperature and provide ample time to rehydrate.
3. Dress Code
* Children should wear clothing that is light-colored, which will absorb less heat from the sun.
* Lightweight, loose-fitting materials help to facilitate the evaporation of sweat.
Environmental Conditions
* Heat strss is affected by air temperature, humidity and direct sunshine. Use heat or wet bulb temperature/wet bulb globe temperature as a guide for workouts or competitions. Modify workout and competition in response to the environmental conditions.
* Acclimation to the heat is an important factor in preventing heat illness. The rate of acclimation for children is slower than that of adults7.
* A child needs as many as 8 to 10 days (45-60 minutes/day) in a new climate to acclimate sufficiently. Such exposures can be taken at a rate of one per day or one every other day.
* During the acclimation process, it’s important to drink adequate amounts of fluid to build blood plasma volumes.
* When a child becomes acclimated and his or her sweat rate increases, it’s important the child drink sufficient fluids to replace the increased sweat losses and stay hydrated.
* Medical staff, parents, players and coaches must understand that thirst is not a good indicator of a child’s fluid needs,8 so children need to drink on a schedule.
2. Proper Rest
* Parents and coaches should encourage breaks in a shaded area whenever possible, especially during tournaments, multi-game and multi-practice days.
* It’s important to be aware of high temperatures and humidity and change practice and game times to cooler portions in the day, such as morning and dusk.
* Additionally, competitive rules need to be relaxed during hot weather playing conditions.
* Practices must be modified based on conditions. Add rest breaks to lower core temperature and provide ample time to rehydrate.
3. Dress Code
* Children should wear clothing that is light-colored, which will absorb less heat from the sun.
* Lightweight, loose-fitting materials help to facilitate the evaporation of sweat.
Environmental Conditions
* Heat strss is affected by air temperature, humidity and direct sunshine. Use heat or wet bulb temperature/wet bulb globe temperature as a guide for workouts or competitions. Modify workout and competition in response to the environmental conditions.
Hydration Facts
75% of the body is made up of water
80% of the brain is made up of water
75% of the muscles are made up of water
92% of the blood is made up of water
Water carries nutrients and oxygen to all cells in the body
Water helps convert food into energy
Water regulates body temperature
1% dehydration results in thirst
There is a 10% decrease in your mental performance when you feel thirsty
2% dehydration reduces your ability to work
4% dehydration results in lethargy, apathy and mental symptoms
If you are dehydrated you are more likely to have trouble concentrating, be more irritable and have more headaches
Long-term effects of being dehydrated include kidney and urinary tract infections, constipation, continence problems, and kidney stones.
Drinking more water helps reduce obesity and bed-wetting in children
If you are well hydrated, exercise feels more and more enjoyable.
How much should you drink?
Recommended quantities of water for school age children range from 50 oz for a five-year old to 60 oz for a ten-year old. The minimum fluid intake recommended for adults or children over 100 pounds is your weight divided by 2 (100 pounds = 50 oz of water)
When should you drink?
Drink often throughout the day. You do not feel thirsty until you are 1% dehydrated and your ability to concentrate will already be affected. The clearer your urine, the more hydrated you are. If you notice your urine is darker, drink more water. You should drink more if you have been sweating or if you are playing sports. (Please refer to our "Beat the Heat" pamphlet for more information on heat illness in athletes.)
What should you drink?
Water is the best source of hydration for your body. Soda is not a healthy choice for hydration and it will actually make you dehydrate faster so it is very detrimental if you are playing sports. Sports drinks are good if you have been playing in sports or exercising for more than 40 minutes.
75% of the body is made up of water
80% of the brain is made up of water
75% of the muscles are made up of water
92% of the blood is made up of water
Water carries nutrients and oxygen to all cells in the body
Water helps convert food into energy
Water regulates body temperature
1% dehydration results in thirst
There is a 10% decrease in your mental performance when you feel thirsty
2% dehydration reduces your ability to work
4% dehydration results in lethargy, apathy and mental symptoms
If you are dehydrated you are more likely to have trouble concentrating, be more irritable and have more headaches
Long-term effects of being dehydrated include kidney and urinary tract infections, constipation, continence problems, and kidney stones.
Drinking more water helps reduce obesity and bed-wetting in children
If you are well hydrated, exercise feels more and more enjoyable.
How much should you drink?
Recommended quantities of water for school age children range from 50 oz for a five-year old to 60 oz for a ten-year old. The minimum fluid intake recommended for adults or children over 100 pounds is your weight divided by 2 (100 pounds = 50 oz of water)
When should you drink?
Drink often throughout the day. You do not feel thirsty until you are 1% dehydrated and your ability to concentrate will already be affected. The clearer your urine, the more hydrated you are. If you notice your urine is darker, drink more water. You should drink more if you have been sweating or if you are playing sports. (Please refer to our "Beat the Heat" pamphlet for more information on heat illness in athletes.)
What should you drink?
Water is the best source of hydration for your body. Soda is not a healthy choice for hydration and it will actually make you dehydrate faster so it is very detrimental if you are playing sports. Sports drinks are good if you have been playing in sports or exercising for more than 40 minutes.
Resource Links and Pamphlets
| beattheheat.pdf |
| beehydrated_pamphlet.pdf |
| heat_stroke_buddy_system.pdf |
| gatorade-heat-safety-kit-2011-5085.pdf |
