Dr. Lieurance says young athletes should drink at least 8 ounces at each break - about every 20 minutes. "They need to make sure they drink a lot and cool down in between. If they're getting overheated or dizzy, they need to take some breaks and make sure they drink lots of fluids. So ideally kind of a cool fluid not a cold fluid - water is the best or a watered down Gatorade."
He adds athletes should avoid caffeine and alcohol since those drinks cause dehydration. Health problems start with excessive sweating, dizziness and cramps... signs of heat exhaustion. "So they get into more heat stroke, they actually stop sweating. Then their body temperature really starts to escalate - they can get brain damage or internal organ damage if they let that continue. That's why its important to get medical attention right away for that."