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LITTLE ROCK, Ark. (KTHV) -- One of the biggest challenges for young athletes is attempting to train or perform safely and effectively in the heat.

Arkansas Children's Hospital Athletic Trainer Jonathan Elrod shared tips on beating the heat.

Children and teens don't get rid of heat through sweat as effectively as adults. Young athletes often are disciplined enough to make themselves drink, and during practices and games, young athletes are easily distracted and they forget to take breaks and hydrate.

Signs to look for:

  • Noticeable Thirst
  • Muscle Cramps
  • Weakness
  • Decreased Performance
  • Nausea
  • Headache
  • Fatigue
  • Lightheaded feeling or dizziness
  • Difficulty paying attention

What is the best way to prevent it?

  • Acclimatization-spending progressively longer times exercising outdoors is very important
  • Good night's sleep
  • Well balanced diet consisting of fruits and vegetables
  • Plenty of water and sports drinks
  • Avoid products that contain lots of sugar and caffeine
  • Absolutely no energy drinks! They can actually raise your body temperature.
  • Wear as few layers as possible of light weight, moisture-wicking material
  • Change into dry clothes often
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