(ARA) - Back-to-school time is also the start of cheerleading tryouts, football practices and other activities for the 30 million children and teens who participate in organized sports. Not taking proper precautions while participating, however, could result in dehydration, injury, skin damage, and burnout. Here's some advice for parents and teens to ensure that playing their favorite sports is fun and safe.

1) Stay Well Hydrated

Practices and games can be tiresome and sweaty, especially during hot and humid weather. Thirst is the first sign of dehydration, which can lead to heatstroke and diminished mental and physical performance. Dr. Robin Miller, a practicing internist and host of the podcast show STR8 UP - Health Talk for Teens, recommends 8 to 16 ounces of water before activity and then 5 to 9 ounces every 20 minutes to avoid fatigue and dehydration. Sports drinks are okay too, but avoid sodas and juices, as they contribute to dehydration and cause cramping during physical activity. Parents attending sporting events should bring along beverages to assure that their son or daughter drinks enough liquids.

2) Practice Sports Safety

There's more to sports safety than just wearing helmets and pads. According to the organization TeensHealth, "playing tennis with a badly strung (too loose or too tight) racquet while wearing worn-out shoes can be just as dangerous as playing football without shoulder pads." Safety gear should be worn regularly, fit properly, and be in good condition to drastically minimize injury. As a parent, be proactive and learn the risks posed by the sport your teen plays.

Before any activity, it's important to warm up and stretch the muscles. Improperly conditioned muscles tend to injure more easily. The American Academy of Pediatrics (AAP) suggests 10 minutes of light cardiovascular activity, such as jogging, followed by 5 minutes of stretching. Stretching after warm-ups increases blood flow and heat to the muscles, making them more flexible to handle physical activity. Stretch after games and practices as well to prevent sore, achy muscles and ensure that you'll be ready for action the next day!

Another important safety precaution is to know when to take a break. About 60 percent of high school athletes experience injuries per year, largely because many athletes will continue playing after a minor ache or injury, which can lead to bigger, more serious injuries. While it's tempting to "tough it out," allowing for some healing time will help you play your best when you get back in the game. Most importantly, don't let anyone, even the coach, convince you to play if you are not fully recovered.

3) Take Care of Your Skin

Sweat and sun can cause skin irritation and breakouts. According to Dr. Miller, "Prolonged sun exposure increases the likelihood of skin cancer and causes more breakouts." It's important to apply sunscreen with a Sun Protection Factor (SPF) of at least 15. Reapply every 2 hours, even on cloudy days and especially after swimming and excessive sweating. To prevent face acne, use a non-comedogenic (won't clog pores) sunscreen and try an over the counter remedy, such as Nature's Cure Two-Part Acne Treatment. The cream fights existing blemishes by killing bacteria that form when you sweat a lot, while the pills work internally to prevent future breakouts. By preventing these unwanted side effects of physical activity and environmental stresses, you can confidently put your best face forward on the field and in the classroom.

Restrictive fabrics can also lead to skin irritation from friction and plugged pores, causing rashes or acne. Shower regularly and wear clean, breathable clothing during activity. If your teen is prone to body acne, take preventative measures early on. Pick up a shower gel or body spray medicated with salicylic acid, a non-staining acne fighting ingredient that exfoliates dead skin cells that clog pores. Some, like Nature's Cure Body Acne Treatment Spray, include a pump that sprays from any angle, making it easy for your teen to treat him or herself (since no one wants to ask for Mom's help!)

4) Balance School/Sports/Extracurricular Activities

Getting involved is great, but be careful not to overextend yourself. Teens can be overwhelmed by dealing with first jobs, clubs, sports, and college preparation. Parents should recognize signs of teenage burnout, including falling grades, diminished interest in activities and overall fatigue. Communicate with your teen to help them balance activities and set priorities.

5) Have Fun

Once you've taken all the necessary precautions, it's time to have fun! Sports are a great way to make friends, get physical activity and show your school spirit. Studies show that teens who play sports have higher grades, better teamwork and leadership skills, and are less likely to engage in self-destructive activities, such as drug use. As a parent, you are encouraged to attend your child's games and support your star athlete.

For more information about teen health and safety issues, visit www.aap.org. For more teen health tips from Dr. Robin Miller, including information on acne and sports drinks, download STR8 UP - Health Talk for Teens at www.naturescure.com/STR8UP. For more information about Nature's Cure Acne products, visit www.naturescure.com.

Courtesy of ARA Content