The summer is a wonderful time for children to get outdoors and stay active, with long evenings enabling them to partake in after school activities such as netball lessons. However, as we are experiencing more extreme weather including days of very high temperatures, this can make staying active more challenging.
Children can be particularly at risk, because they are often less aware of the dangers of heat, or just too busy enjoying themselves to stop and take a few precautions. Here are some tips to ensure that children stay safe when they are out and about in hot weather.
Stay hydrated
Ensure that your kids drink plenty of water before, during and after exercise. Ideally, they should drink small amounts of water frequently, rather than downing huge glassfuls in one go, which is more likely to result in a quick trip to the loo.
Wear lightweight breathable fabrics
Provide clothing made from sweat-wicking materials rather than cotton, which absorbs sweat easily and takes a long time to dry. Also provide kids with peaked caps or sun visors and sunglasses.
Make sure they use sunscreen
Kids can be blasé about wearing sunscreen, but their skin is more delicate that adult skin and they may burn more easily. Encourage them to use SPF 30 or higher on all exposed areas of their skin and to reapply regularly.
Seek shady spots and natural surfaces
If the activity is outdoors, look for shady spots such as under trees. Natural surfaces such as grass tend to be cooler than artificial turf or tarmac.
Exercise in the early morning or late afternoon
Avoid exercise sessions when the sun is at its hottest between 10am and 3pm, moving these time slots to the early morning or evening wherever possible. Also consider shorter but more frequent sessions rather than long gruelling ones when the heat is on.