Sports are a great way for athletes of all ages to get moving in a fun way. Athletes and parents of young athletes should take steps to prevent concussion, overuse injuries and dehydration.
Common Sports Injuries and How to Prevent Them
The severity of sports injuries can range from minor scrapes and bruises to traumatic brain injury. Extra care before, during and after each game or practice can reduce your or your child’s chances of injury.
Dehydration
Athletes lose up to 3 quarts of fluid and salt during intense exercise. Dehydration can impact speed, flexibility, endurance and mood. In extreme cases, dehydration can contribute to heat exhaustion or heatstroke, conditions that can cause brain and organ damage.
Tips to Prevent Dehydration
- Hydrate before, during and after a game, tournament, workout, etc.
- Take water breaks every 15 to 20 minutes.
- Increase water intake in hotter temperatures.
- Plan outdoor activities during the cooler parts of the day, when possible.
- Avoid drinking caffeine or alcohol before exercise, as these will dehydrate you.
Signs of Dehydration
You’ll know if you’re drinking enough water if your urine is clear or light yellow. Dark yellow urine indicates dehydration.
Other signs of dehydration include:
- Muscle cramping in the calves, back, arms or abdomen (heat cramps)
- Fatigue
- Lightheadedness
- Confusion
- Dizziness
- Nausea
How to Treat Dehydration
Replace the lost fluid and salt with:
- Water
- Sports drinks with electrolytes, like Gatorade
Heat Exhaustion
Heat exhaustion happens when you exert yourself in the heat for too long. Your body is unable to properly cool itself.
How to Prevent Heat Exhaustion
- Stay properly hydrated.
- Young children should drink 3-8 ounces of water every 15 to 20 minutes.
- Teens and adults should drink 8-12 ounces of water every 15 to 20 minutes.
- Wear light, loose-fitting clothing.
- Exercise during the cooler times of the day (early morning and late evening).
- Avoid alcohol and caffeine.
Symptoms of Heat Exhaustion
Dehydration can lead to heat exhaustion, which causes symptoms like:
- Heavy sweating
- Flushed or clammy skin
- Tired or weakness
- Headache
How to Treat Heat Exhaustion
- Move the person to a shady or air-conditioned spot.
- Cool them off with cold water and fans.
- Put cold packs or cool, damp towels under their armpits and on their neck.
- Get them checked out by a doctor or medical professional.
Heatstroke
Heatstroke is a serious medical condition that requires emergency treatment. It can damage the brain and other organs if untreated. If you suspect someone has heat stroke, call 911.
Signs of Heatstroke
- Body temperature 104° F or higher
- Loss of consciousness
- Nausea and vomiting
- Change in mental state or mood (agitation, slurred speech, delirium)
- Rapid breathing
- Skin that is dry and hot to the touch
Overuse Injuries
Overuse injuries happen when you put too much repetitive stress on muscles and joints without letting yourself rest and recover. Some examples include tennis elbow, runner’s knee and shin splints.
Tips to Prevent Overuse Injuries
- Do preseason conditioning to build your strength and endurance.
- Gradually increase workout intensity to allow your body to rest, rebuild and recover.
- Warm up and stretch before practices and games to improve flexibility, release muscle tension and prevent muscle tears or sprains.
- Take at least one or two rest days every week, and alternate workouts so you’re not overworking any one muscle group.
- Practice yoga and stretching on rest days.
- Use proper technique.