Important Information about Dehydration, Heat Exhaustion and Heat Stroke

Picture of smiling woman with a bottle of water in her handDehydration occurs when the amount a person is drinking is less than the amount of fluids lost through sweating, urination, diarrhea or vomiting.  Dehydration is very common when exercising outside, and it can lead to more serious problems like heat exhaustion and heat stroke.  It’s important to stay well hydrated by drinking plenty of water. Click here to download the flyer (pagina dos en Español).

Signs of dehydration:
•          Thirst
•          Dry or sticky mouth
•          Headache
•          Muscle cramping
•          Irritability
•          Extreme fatigue or weakness
•          Dizziness

Talk with your children to make sure they’re taking the right steps to prevent dehydration while playing. Preventing dehydration will keep your child safe from more serious problems like heat exhaustion or a heat stroke.

Make sure they:
•          Drink water 30 minutes before play begins.
•          Take a break every 15-20 min-utes to drink more.  Don’t wait for a child to
            tell you they are thirsty.
•          Drink plenty of water after the play ends.

If someone is dehydrated or has heat exhaustion:
•          Move them to a cool place and cool the body with water.
•          Have them drink cool water or a sports drink.  Seek Medical attention right
            away if they cannot drink.
•          Raise their legs up 8 - 12 inches.
•          Take off any equipment and excess clothing.
•          Get an okay from a health professional for children and teens before
           re-turning them to play.

If someone is having a heat stroke:
•          Call 911 right away.
•          Put them in cold water.  Add lots of ice to the water and keep stirring.
•          Keep children and teens from returning to play until a health professional says it is okay for
           them to do so.