With UK temperatures remaining well above 20°C today, the risk of heat-related illness and dehydration in children is heightened, particularly for those playing outdoors.
This is especially important for children taking part in sports or active games after school in the evening, when it may feel cooler but temperatures and humidity can still pose a risk.
Alex Lovén, founder of sport and training equipment platform Net World Sports, shares guidance on keeping children safe while playing outside during warmer weather:
“Staying hydrated and safe in warm temperatures is essential for everyone, but especially for children engaging in outdoor sports or activities. Even in the evenings, when the heat may feel less intense, children are still vulnerable to dehydration and heat-related illnesses.
“It’s important to take simple precautions to ensure they stay healthy, comfortable and able to enjoy their time outdoors.”
Understand heat risks, even in the evenings
Although the hottest part of the day may have passed by late afternoon, heat lingers on surfaces such as tarmac, artificial turf and sports or playground equipment, which can radiate warmth back onto children.
Humidity may also remain high, limiting the body’s natural cooling through sweating. This means heat exhaustion or even heatstroke can occur, even when the sun is lower or the air temperature feels milder.
Timing is key
Avoid peak residual heat by scheduling outdoor play later in the evening. Periods between 5 and 7pm can still be warm enough to cause heat stress.
Where possible, ensure children are supervised, so adults can monitor for signs of dehydration and encourage regular water breaks.
Understand what your children’s hydration needs are
The amount of fluid a child needs depends on age, activity level, diet and the weather. The NHS recommends the following daily fluid intake for children:
- Ages 1 to 3 years: 1 litre
- Ages 4 to 8 years: 1.2 litres
- Ages 9 and above: 1.5 litres
In hot weather, this should include plain water or sports drinks with electrolytes. Avoid fizzy or caffeinated drinks, as they can worsen dehydration. Always ensure children have easy access to a reusable water bottle while playing outdoors.
Know the signs of dehydration
Recognising early signs of dehydration can help prevent more serious issues:
- Early symptoms: dry mouth, irritability, fatigue, excessive thirst
- More severe signs: dizziness, headache, muscle cramps, extreme tiredness
If in doubt, refer to NHS guidance of dehydration symptoms in children for more detailed symptom checking.
Hydrate before, during and after activities
Staying hydrated is essential not only during outdoor activities, but also before and after. Children should drink water consistently throughout the day, not just immediately before an activity begins.
After the session, it is important to replace fluids lost through sweating to support recovery and avoid dehydration.
Choose the right clothing
Children should wear lightweight, breathable sportswear. Light colours are best as they reflect sunlight and help the body stay cool more effectively than dark colours.
During rest periods, sun hats, caps or visors can help keep children shaded and cool, reducing the risk of overheating or sunstroke.
Use shade effectively
Encourage outdoor play in shaded areas such as under trees, awnings or pop-up tents. You can also create a ‘cool-off zone’ nearby with water, damp towels and seating. This gives children space to rest and rehydrate between sessions without being exposed to direct heat.
Encourage cool down strategies
If a child starts to look hot or uncomfortable while playing, use cooling methods to keep them safe and hydrated.
Cool, damp towels placed on the neck and wrists can help lower body temperature. You can also use spray bottles with cold water or cooling neck wraps.
Modify activities in the heat
If usual games are too strenuous in the heat, shorten play sessions, reduce intensity and schedule more frequent breaks to help children stay safe and avoid overheating.
Outdoor team sports such as football and rounders can be particularly demanding, so it’s important to allow for player rotations and additional rest periods.
Make sure children understand that cooling off is not a weakness, but an important part of staying strong, healthy and able to continue enjoying the game.
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