A former college athlete and mother of a youth sportster, Emily Isom knows all about long nights at the ballpark.

But by day, Isom is a certified medical assistant in pediatrics at OSF HealthCare. She’s combining her life experiences to give parents a roadmap during back-to-school season: What sport or activity is right for my child? How can they get the most out of it?

The benefits of kids getting active

• Physical: Isom says sports help kids strengthen muscles, speed, endurance and balance.
  
  “They’ll be able to run further and faster,” Isom says, noting that improves lung and heart health.
   
• Social and emotional: Sports can teach kids social skills like teamwork, communication and self-esteem.
  
  “It helps them become who they are as a person,” Isom says. “It helps them take ownership of their communication. They can build that communication within a team.
  
  “When you win, it feels great. But when you lose, some kids can take it really hard. They think they’re a failure and they’re not good at the sport. It becomes mental,” Isom adds, commenting on how sports can build skills to overcome stress, conflict and adversity. “But that feeling of being a failure is not true. You win and lose. That’s how it goes. But the key is to get better. They can work on kicking, running, hitting, catching or whatever it is.”
  
  Plus, you never know when a teammate will turn into a lifelong friend.

Navigating the season

Isom says a parent should never pressure a child into a certain sport or activity. They won’t enjoy it, she says. Instead, keep the conversation light and open ended. For example: is there a sport you’ve seen on TV that you’d like to try? Or, show them videos of different sports. And parents should not be upset if their child chooses an activity out of the norm. Maybe a boy from a family of football players wants to do dance or theater instead. That’s OK, Isom says.

“Kids look for support from their parents in anything they do. It doesn’t matter if it’s sports or the arts. If it’s something they want to do, you should encourage and support your kid,” Isom says. “My daughter is really into art. She might want to do art instead of sports one summer. I’m all for it. She’s still interacting with people. She’s happy doing something she wants to do.”

Isom says if a child gets burnt out on a sport, they’ll usually tell you. Again, Isom says not to pressure the youth to finish the season. But have a conversation about what’s going on and the paths forward. If you have to pull the kid out of the sport for their health, do it.

“If they’re showing depression, anger or hostility over the sport, I wouldn’t press it any further,” Isom says.

And of course, be a supportive cheerleader from the stands. Don’t heckle or shout criticism.

“It embarrasses the kid. And those kids can develop anger issues. They learn it from their parents,” Isom warns. “It makes the kid feel like a failure when the parents are yelling from the stands. I’ve seen it. It’s not fun. It’s not cool.”

Learn more

Read more about keeping kids healthy in sports and everyday life on the OSF HealthCare website. Pediatric care at OSF includes local offices like the one Isom works at that can provide sports physicals and treatment or minor sports injuries, plus OSF Children’s Hospital of Illinois in Peoria.

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For the thousands of people who have asthma (a chronic lung disease that impacts your airways), the thought of vigorous exercise may be daunting. They may think, “What if I’m working out alone and find myself short of breath or worse?”

Enter Brittany Delaney, an athletic trainer at OSF HealthCare who works with young athletes on a variety of conditions, including asthma. She says workout warriors and their parents need not be afraid. You can work up a sweat with asthma if you know your body and prepare for possible problems.

“Actually, we like that [people with asthma] exercise a lot because it will help maintain a healthy weight. It also strengthens the lung muscles,” Delaney says.

“It's very important for athletes to know how to manage their symptoms when they’re in sports. That way, we can reduce the likelihood of an asthma attack,” she adds.

Signs to watch for include shortness of breath, hyperventilation (where you breathe fast and deep), dizziness, a rapid pulse, skin changes (such as turning blue) and chest pain or tightness. If those happen, Delaney says to use an inhaler, rest and, if it’s a young person, call their parents. If things don’t get better quickly, call 9-1-1.

Have a plan

Delaney says short bursts of exercise are better for people with asthma. Think of sprinting to first base in a baseball practice rather than jogging a few miles on a cross country course.

Know and avoid your triggers. If it’s a pollen-heavy day, exercise inside. Chlorine can also make asthma worse, Delaney says. So if you’re a person with asthma who swims, be vigilant about symptoms and the amount of time you spend in the pool.

“Cold weather can be a trigger,” Delaney adds. “If you’re running outside and it’s cold, put a scarf over your face to avoid cold air getting deep [into your lungs and irritating them]. Experts also say breathing through the nose rather than the mouth can decrease symptoms.”

Also a must: keep up with medication as directed by your health care provider. For most people with asthma, the first line of defense is that inhaler.

“I see a lot of athletes who carry their inhaler, but are they following directions? Are they only taking their medication when they’re starting to feel symptoms? A lot of people with asthma actually have inflammation daily. They should be taking medication daily," Delaney says.

If you’re working out or competing with others, Delaney suggests giving your inhaler to a designated person, such as a coach or trainer. That way, if you show symptoms, you don’t lose valuable time digging through your bag to find the inhaler.

Lastly, a proper warm up and cool down are key for any athlete to have a successful workout.

“I prefer starting with some light cardio to warm up the muscles. Then, do a dynamic stretch as opposed to a static stretch where you hold the pose for 30 seconds,” Delaney explains. “Dynamic is more active. Your heart rate is getting up. Your lungs are expanding. You’re getting more air in.”

Jumping jacks and lunges are examples of dynamic stretches.

Then, cool down with a light jog and some static stretches.

“Those muscles can’t go from hot to cold in a minute. You need to slow the progression down,” Delaney says.

Learn more

Read more about how to keep your body in top shape on the OSF HealthCare website.

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Did you have a childhood hero? If so, you likely aspired to emulate them and their achievements.  

Nowadays, your kids may see their favorite athlete or influencer using pre-workout supplements, whether on social media or in stores, to enhance their performance in the gym or on the field.

What are pre-workout supplements?

Pre-workout supplements come in various names, flavors, and sizes. Some popular options are creatine and branched-chain amino acids (BCAA). While creatine and the main ingredient in most pre-workout supplements is caffeine, most BCAAs don’t contain caffeine.

These supplements are taken before a workout or athletic match with the goals of increasing endurance, muscle mass, and reducing recovery time. But the question is should middle- or high school-aged kids use these supplements? The answer: Probably not.

What are the risks of pre-workout supplements?

“These can cause increased heart rate or heart burn. You’re also taking a lot of supplements that are going straight to your gut. You can see some nausea, vomiting, diarrhea or constipation. They’re also not well-monitored, the U.S. Food & Drug Administration (FDA) isn’t regulating these very closely,” says Erica Dawkins, a dietetic intern with OSF HealthCare.

Taking it further, kids with heart defects need to steer clear of these supplements.  

“A lot of times we see defects or heart irregularities that somebody isn’t even aware of. They don’t know that until they take something like this and have an adverse event,” Dawkins says. “So, if you already know, avoid these because we don’t want to throw that heart into an abnormal rhythm it might not be able to come back from.”

What are the benefits of pre-workout supplements?

“A lot of them will already have beta-alanine or branched-chain amino acids which help improve recovery time and reduce fatigue,” Dawkins says. “We also see some nitrates used that help improve blood flow to the muscles.”

Most pre-workouts are intended for healthy adults in moderation. Pregnant and nursing women are generally advised to avoid them due to the high caffeine content.

Alternatives for improving athletic performance in kids

“Focus first on making sure you’re having quality workouts, then introduce healthy nutrition,” Dawkins says. “We want to make sure we’re getting that nutrition throughout the day. Especially if we’re working out multiple times throughout the day. If you’re working out within two to four hours, make sure you’re getting a snack. We see a lot of benefits for pre-workout snacks or snacks during half-time. We also want to make sure we’re staying adequately hydrated.”

Dawkins says leafy and root vegetables like spinach, lettuce and beets are a great, natural option.

“Those have the natural nitrate in it. So, we’re getting the same effects we would from a pre-workout supplement, just in our regular diet,” Dawkins adds.

Having a conversation with your child’s pediatrician or sports medicine physician is extremely important if you are wondering what supplements should or should not be added into their routine.

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Calves

It’s a “same song, different verse” situation for injuries to your calf muscles that sit in the back of your lower leg. Delaney says sports that involve sprinting or a sudden direction change are breeding grounds for calf injuries.

“We see it in baseball and softball outfielders. The ground might be uneven. You might hit the ground just right that you’re going to feel that calf tighten up,” leading to a sharp pain or cramp-type pain, Delaney says.

Health care providers also grade these injuries one, two or three, with three being a severe rupture. Like hamstrings, Delaney says the calf muscles can heal themselves with time and rehab.

“With calves, you can immobilize [the patient]. At times, I may treat an athlete with a controlled ankle motion boot [CAM boot] to immobilize and give that calf muscle more of a rest,” Delaney says. “With hamstrings, you can just put them on crutches and be non-weight bearing for a short time.”

Delaney says a grade one calf injury is typically two to four weeks of rehab. Grade two is four to six weeks. And a grade three complete rupture can take up to 12 weeks to heal.

Prevention

For prevention of these injuries, “dynamic” is the word of the day. As in, dynamic warmups before competition. Gone are the days of just touching your toes. Delaney has her athletes combine dynamic and static stretches before a practice or game. This might mean a light jog around the baseball field to warm up the muscles.

“A lot of athletes can feel these injuries coming on,” Delaney points out. “So back off and modify your activity. Cross training also helps. My long distance runners may go to the pool and work out. Weight training can help.”

Coaches and parents should also keep an eye on young athletes for signs they need a break. Talk to a professional to know the right way to treat injuries at home. You don’t want to apply heat when you should be applying ice, for example. And, empower the youngsters to speak up when they’re hurt.

Learn more

Read more about keeping your body in top shape on the OSF HealthCare website.

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Read more from OSF athletic trainer Brittany Delaney here.

For most adults, spring and summer thunderstorms bring the annoyance of driving in a downpour.

But others dread this time of year for migraines triggered by the environment.

What are migraines?

Aminat Ogun, MD, a family medicine physician at OSF HealthCare, describes migraines as episodic disorders that cause severe, throbbing headaches, usually on one side of the brain.

The list of triggers is, unfortunately, long.

“Emotional stress can trigger migraines. Moving, changing jobs, other stressful life situations,” Dr. Ogun says. “A change in sleeping habits can trigger a migraine. Skipping a meal. Your diet: wine, aged cheese, coffee withdrawal and foods high in nitrates.”

Other common triggers include hormones, bright lights, loud sounds and changes in altitude. A propensity for frequent headaches can also run in the family, Dr. Ogun says.

You can prepare

Dr. Ogun says not much is known about weather-induced migraines. But most medical professionals agree there is some evidence for migraines caused by changes in barometric pressure.

How can you prepare?

“Up and move,” Dr. Ogun says, tongue firmly planted in cheek.

More realistically, watch the weather forecast. If there’s a chance for a lot of dust or smoke in the air (think areas like California or Arizona), plan to limit time outside.

Stock up on medication after talking with your health care provider. Dr. Ogun says over-the-counter medicine like ibuprofen will help with pain and can even be taken ahead of when you know a migraine is coming.

“They could have a headache diary where they write down what causes their headaches, where the pain is located, how long does it last, symptoms and what treatment helps,” Dr. Ogun adds.

If your migraines are more frequent, feel different, or come with other symptoms like confusion, neck rigidity, weakness in the arms or legs, fever or chills, see a doctor right away. Some of those symptoms may be signs of a heart attack or stroke.

Any head trauma, like a sports injury or a car crash, should also be checked on by a doctor.

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But these annual visits are about far more than getting a signature on a form.

A yearly sports physical gives healthcare providers an opportunity to evaluate a young athlete’s overall health – physically, mentally and emotionally. From identifying hidden medical concerns to discussing stress, burnout and injuries, these appointments can play an important role in keeping kids healthy both on and off the field.

A chance to catch concerns early

According to Jessica Higgs, MD, primary care managing medical director, Central Region with OSF Medical Group, one of the biggest focuses during a sports physical is heart health.

“A big one we screen for is something called hypertrophic cardiomyopathy," Dr. Higgs says. "It's a change in the way the heart is built that makes it harder for blood to get out of the heart. It can result in sudden death and can be made worse by more activity. The best way to screen it is to have both the parent and student present. Because the parent has some family history that maybe the student doesn't know, so they can say if there are any cardiac issues that run in the family. The kid can also say if they're having any symptoms, and you can put those things together."

During sports physicals, providers also screen for concerns involving the heart, lungs, asthma, previous injuries and concussion history.

“There are some heart conditions that develop as a student goes through puberty and shortly thereafter. These may be things that don't impact them when they're younger but do become an issue when they're playing sports. Sometimes they're more willing to tell the doctor than they are to tell their parent when something is bothering them."

If symptoms or concerns are identified during the visit, additional testing, such as an EKG or imaging, may be recommended.

Sports physicals are required annually for students participating in IESA and IHSA athletics, but Dr. Higgs says students involved in club or travel sports should also continue scheduling yearly visits.

Looking beyond physical health

Sports physicals can also serve as an important annual check-in on a child’s mental and emotional well-being.

Balancing academics, practices, travel schedules and pressure to perform can contribute to stress, fatigue and burnout – especially for students playing the same sport year-round.

Dr. Higgs says overuse injuries are common in young athletes who repeatedly use the same muscle groups without enough rest.

"Actually, everyone should take a break. Even if it's just for a couple weeks, but a couple months is even better. Especially is the kid doesn't feel like they enjoy it as much. You can encourage them to take a month or two off and see where they're at."

She also encourages families to support students who want to try different sports and activities.

"The student should play what they really love," Dr. Higgs says, pointing out that if they want to play it year-round, that's fine. But if they want to play a different sport for a certain season, that's fine, too, as it can work a different group of muscles, they can meet new friends and learn new skills.

Most experts, including the American Academy of Pediatrics and the American Orthopaedic Society for Sports Medicine, recommend that young athletes play multiple sports and avoid year-round specialization in a single sport until at least age 12, and ideally until ages 15–17.

These appointments also allow students to bring up lingering injuries or concerns they may not feel comfortable discussing elsewhere.

Part of the visit may include one-on-one time between the provider and student, creating an opportunity for more open conversations.

Dr. Higgs says having both the parent and student present during certain parts of the appointment is especially important. Sports physicals include a questionnaire developed alongside the Illinois High School Association (IHSA), and research shows answers are significantly more accurate when both contribute.

Even for children who do not participate in organized sports, yearly wellness visits with a pediatrician or primary care provider remain important for both physical and mental health screenings.

At the end of the day, a sports physical is about much more than eligibility to compete.

It is an opportunity to make sure young athletes are healthy, supported and prepared for success both on and off the field.

Sports physicals can be scheduled with your child’s primary care provider. You can also visit an OSF PromptCare location. Visit the OSF HealthCare website to schedule their appointment today.

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Tens of millions of kids in the United States participate in organized sports. Roughly one in five of them are on a travel sports team.

In Illinois, the Aspen Institute’s Project Play reports 62% of kids ages 6-17 play on a team or take sports lessons.

The U.S. Department of Health and Human Services launched an initiative called Healthy People 2030, where one of the objectives is to have 63.2% of children ages 6-17 participating in sports. As of the most recent data reported in 2022-2023, the status of this initiative is reported as “getting worse,” and sits at 54.6%.

A major goal of these initiatives is to promote physical activity in kids. But how do travel sports, and sports in general, have an impact on kids’ mental health? Jessica Higgs, MD, the primary care managing medical director, Central Region, with OSF HealthCare shares the pros and cons.

"If a student is not performing the way they should, or they're not getting as much playing time and this is their identity, that can really have a detrimental effect if they suddenly think they're not very good at their one thing," Dr. Higgs says. 

This can cause low self-esteem, among other mental health challenges.

"It can also be very isolating for them if they are playing on a travel team that doesn't have anybody else from their school," Dr. Higgs says. "They may not have those close school connections and may feel like they don't have anyone they can talk to during the day." 

It’s not all negative though, Dr. Higgs says travel sports have plenty of mental health benefits. It’s a chance to share additional time with your team and your family.

"There are a lot of protective benefits from sports. You do get to experience a lot of teamwork, camaraderie and you get resilience training," Dr. Higgs says. "Things don't always go your way in sports. There's a bad break, a bad loss and you must work your way through that. So, there's a lot of mental health benefits from sports."

The National College Athletic Association (NCAA) published a survey in 2022 regarding college athletes and their mental health, stating that 65% of women’s sports participants and 58% of men’s sports participants agreed or strongly agreed that their teammates took each other’s mental health concerns seriously. Additionally, 56% of both men’s and women’s athletes reported they knew how to help a teammate who was going through a mental health issue.

According to the American College of Sports Medicine (ACSM), approximately 30% of women and 25% of men who are student-athletes report having anxiety, and only 10% of all college athletes with known mental health challenges seek care from a professional.

Parents: don’t make your children carry the burden alone. Dr. Higgs recommends frequent check-ins to see how they’re enjoying the sports they’re playing. If they speak up that they need to take a break, give them that opportunity.

Taking a few weeks, or even a few months, can help your child evaluate whether they truly enjoy the sport, and if they want to continue playing it. Your child should also be empowered to discuss any mental health concerns during their annual sports physical with their primary care provider.

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When watching a basketball game on television, you may hear coaches and announcers say the star player is missing time with a hernia.

A sports hernia is different than a hernia suffered in everyday life, says Raman Kumar, MD, a colorectal surgeon and general surgeon at OSF HealthCare. But each should be taken seriously.

Hernia

Dr. Kumar says a hernia is when an internal organ or piece of fat goes through a hole in the abdominal wall. The most common type – around 80%  – is an inguinal hernia, when a part of the intestine pushes through the abdominal wall in the lower belly (also called the groin). Anyone can get a hernia, even newborns. But Dr. Kumar says they are seen more in older men. Symptoms include a bulge or swelling in the abdominal area and pain when moving.

“A lot of chronic heavy lifting,” can cause hernias, Dr. Kumar says. “Other things weaken the abdominal wall such as diabetes and smoking. Being obese causes a lot of weight hanging down on the abdominal wall. If you’ve had surgery in the past, that’s also a risk factor.”

So be mindful when lifting objects, Dr. Kumar advises. Lift with your knees, not your back, and don’t try to lift heavy items. Get a cart or a partner to help. Eat healthy and exercise to avoid obesity and diabetes. Avoid alcohol and cigarettes.

Dr. Kumar says an exterior wrap known as a hernia belt or abdominal binder can be a short-term solution. But surgery is often the endgame.

“If you have a hole or defect, it needs to be closed,” Dr. Kumar says. “The reason we fix hernias is because we don’t want a loop of intestine or bowel to get into the hernia, twist off and die.”

That would make a person very sick and possibly threaten their life, Dr. Kumar says.

Sports hernia

Dr. Kumar says a sports hernia is a muscle tear in the groin area. They’re seen in athletes due to all the twisting, turning and bending that comes with competition.

“Stretch before you do any type of activity. Work and develop your core muscles, including your abdominal and hip muscles.” Dr. Kumar says. “If the muscles are strong, they are less likely to tear.”

Athletes who complain of groin pain should immediately leave the competition and get checked out by a trainer or doctor. Resting and icing the groin will help, but a combination of medication, physical therapy or surgery will likely be needed to fully heal.

Be proactive

If you have symptoms of a hernia or sports hernia, see a health care provider right away.

“Nine times out of 10, we can determine you have a hernia just based on a physical exam,” Dr. Kumar says.

But for more complicated cases, your doctor may order an ultrasound or CT scan. Then, the provider will develop a treatment plan.

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The American College of Sports Medicine (ACSM) makes clear that energy drinks are “fundamentally different” than sports drinks like Gatorade or Powerade. 

But scrolling through social media or strolling through the grocery store aisle, and the lines start to blur a bit. When quarterback Justin Fields was a rookie, he inked an endorsement deal with C4 – an energy drink brand.

More recently, CELSIUS signed six Heisman Trophy “hopefuls” to NIL (name, image and likeness) deals. The company’s slogan is “live fit,” a motto many athletes can relate to.

Karan Rai, MD, is a sports medicine physician with OSF HealthCare who works in partnership with Illinois State University to see and treat ISU athletes. He says he’s having a lot of conversations with athletes about these types of drinks, and he always urges caution.

"Quite a few of them are not FDA approved," Dr. Rai says. “The reason that matters is that we often don't know the exact ingredients or mix of ingredients that are in the drinks. Depending on what's in the drink, that can affect your performance and your health. For example, caffeine is commonly involved in making these drinks.”

CELSIUS and C4, both have 200mg of caffeine content in a 16 ounce can. In contrast, a can of Pepsi has 38mg in a 12-ounce can, while an average 8-ounce cup of coffee has between 80-100mg of caffeine. Dr. Rai says higher levels of caffeine can have a negative effect on performance.

"It can cause excessive energy, anxiety and jitteriness, which depending on your sport or activity, can affect how you play,” Dr. Rai says. "The data is still a little bit mixed on the benefit things like green tea extract or guarana are providing, which are commonly marketed and used in sports drinks. 

In terms of what liquids athletes are putting into their bodies, Dr. Rai likes to break down hydration based on the activity.

"In activities that are generally 60 minutes or less, I recommend maximizing your water intake and timing that for at least 30-60 minutes before your activity," Dr. Rai says. “Then as you get into longer duration activities with more endurance, and you're pushing that 60-minute mark or longer, that's when you need to look into the type of electrolytes you're ingesting as well. Looking at drinks or gels out there that have a mix of sodium and potassium. Those typically help with performance during your activity.”

Another sign if you’re drinking enough water? The color of your pee.

"I often tell my patients and athletes to consider their urination. Typically, we have various scales we use based on your urine color, the amount you're urinating and how thirsty you feel. That can play a role in deciding if you need to hydrate with water alone or use a sports drink like Powerade or Gatorade. Or if you need to adjust your salt intake, things like that," Dr. Rai says.

If you have an underlying heart condition, are younger than 18 or are pregnant, Dr. Rai urges you to steer clear of these drinks.

“With quite a few of the sports performance drinks nowadays, which CELSIUS is one of them that's more publicized, the amount of caffeine in it, and ingredients like guarana, which has a caffeine component to it, can exacerbate underlying arrythmias,” Dr. Rai says. “This can put someone with a pre-existing risk at a higher risk.”

Sports drinks like Powerade and Gatorade have a sugar and electrolyte component that is "fairly safe," Dr. Rai says. But the effects of Celsius, Prime and other drinks out there aren't fully understood yet. So, proceed with caution. Talk with your primary care provider or sports medicine physician to get an individualized take on it. 

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The requirements

Delaney says there are typically three parts to becoming an athletic trainer: a master’s degree, an exam with the National Athletic Trainers’ Association and getting licensed in your state.

“I took a lot of anatomy courses initially [in college]. Kinesiology as well. And then you would transition into actually learning how to evaluate bodies. Joints, injuries – you learn more about them,” Delaney explains. “Psychology of sports medicine is also an emerging area. Sometimes I feel like I can be one-on-one with an athlete not just for sports medicine injuries. But if the athlete is having a bad day, it’s nice to have that connection where they’ll come in and talk to you about other things that are bothering them.”

Delaney says the exam to get licensed used to have an in-person component, but now it’s all online. She says every two years, athletic trainers are required to have continuing education to keep their license.

Day-to-day work

Delaney sees people in the hospital year-round, but her busy season starts in July as high school football teams begin preseason practice. She’ll be with teams at practices and games to provide care for injured athletes or simply help prepare them for competition by taping their ankles and helping them stretch.

“I have a lot of coaches who contact me throughout the summer to evaluate athletes,” Delaney says. “I don’t think athletes truly get a break. In high school, most of them are multi-sport athletes. These injuries can happen at any time.”

Delaney forms friendly relationships with the coaches and players, but she and all trainers know their role is to be an independent eye and ear. In recent years in the college ranks, there have been some high profile examples of coaches trying to influence a doctor or trainer’s decision and rush an injured player back to the field.

“I’ve always had great coaches that I work with,” Delaney says. “We are up front with our coaches right away about the things we’re looking for. If I have an athlete with a concussion, this is what you should expect. So, most coaches are good about knowing what to expect when I tell them ‘This athlete is out.’

“I never want to hold an athlete out if I don’t have to. So when I do, my coaches understand,” Delaney adds.

Misconceptions

For starters, Delaney says athletic trainers can’t give medication to people under age 18.

What they can handle: evaluation and rehabilitation of injuries, which includes casting and bracing.

“When I work in the orthopedic clinic, I can bring the kids in to see me in the office. I already know what their injury is. They trust that we know what we’re doing. Then if I’m the one putting on the cast, they see all of my skills,” Delaney says.

But what’s more chuckle-inducing: when an athlete approaches someone like Delaney asking to get fit and build muscle.

Delaney says she can offer some advice in the weight room. But she’s not a strength coach or personal trainer. Athletic trainers are more like mechanics of the body, akin to a physical therapist.

Getting into the profession

Delaney says if you’re interested in becoming an athletic trainer, talk to one you know.

“I’ll keep speaking out for sports medicine to find people who want to do it,” she says.

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Hydration is key. Make sure you’re drinking enough water.

All comments or advice we’ve probably heard or received that sometimes makes the hydration process seem a bit menacing.

That’s why when there’s a potential solution to speed up the hydration process, people listen. It’s also because hydration plays a role in so many facets of life.

-          Sports/fitness

-          Pregnancy

-          Travel

-          Immune health

-          Fighting illness

-          Digestion

-          Brain function

-          Organ health

And the creators of electrolyte drinks know this. Brands like Gatorade, Prime and Liquid I.V. can be found at countless stores with marketing campaigns geared toward the list above.

What are electrolytes?

"Electrolytes are minerals that are used in our body, so when they dissolve in our body fluids or the water we put them in, they have positive or negative charges. That helps your body maintain balance {in many facets of our health}," says Erica Dawkins, a dietetic intern with OSF HealthCare. “It keeps fluid and nutrients flowing in and out of cells and maintains your nerve function, muscle function, heart rate and blood pressure as well."

Research on electrolytes says they “are essential for basic life functioning.” The study, from Isha Shrimanker and Sandeep Bhattari from the University of Pittsburgh Medical Center, lists sodium, potassium, calcium, magnesium and many more as electrolytes we consume on a daily basis.

Diving into the label

Using Liquid I.V.’s lemon lime drink mixes as an example, one stick contains 25% of one’s daily intake of sodium, and 8% of one’s daily intake of potassium. Some boxes will hold 10 or 15 packets within them, containing a powder that can be poured into water, then mixed together. The label says you can get 80% of your daily intake of Vitamin C from one drink mix as well.

Consuming too much sodium and not enough potassium can raise your blood pressure, according to the Centers for Disease Control & Prevention (CDC). Fruits and vegetables, seafood and dairy products naturally contain potassium.

There are 11 grams of added sugars in the drink mix, which makes up 22% of your suggested daily intake. This is something to keep in mind, as a diet filled with a lot of added sugars has been connected to weight gain and obesity, Type 2 diabetes and heart disease, the CDC says.   

Who could benefit from electrolyte drinks?

"With a good, balanced diet and enough water, you're going to have that electrolyte balance you need," Dawkins says. “On a daily occurrence, the drink mixes are absolutely fine to use, but maybe not necessary all the time. If you are having an illness where you're sweating, vomiting or having diarrhea, or if you're an athlete exercising at high intensities or long periods of time and sweating a lot, we definitely want to try to use electrolyte drinks in those situations.”

Who should be cautious of electrolyte drinks?

"Those kidneys are working extra hard to flush out anything we don't need. Anyone who has kidney conditions where their bodies aren't able to do that, they may want to stay away from these drinks or ask their doctor before they use it," Dawkins says. “Or anyone who is trying to watch their blood sugar, a lot of these products do have some extra carbohydrates and added sugar we want to watch. They aid in the absorption a little bit.”

As electrolytes can have an impact on heart rate and blood pressure, Dawkins says those with heart conditions or hypertension (high blood pressure) should be cautious when using these products, because they can add in fluid retention, increase your blood pressure and heart rate. Talk with your cardiologist if you think this may be relevant to you.

Can my kids drink these?

The general recommendation is that children should not begin to drink water until they are at least six months of age. While Liquid I.V. says their Hydration Multiplier® is designed for kids 1+, it comes with the caveat to speak with your child’s pediatrician before introducing this to their diet. Dawkins agrees, adding to make sure to read labels of the product you’re considering trying before purchasing it.

Video Interview Clips

Taylor De Boer knows how quickly life can take a drastic turn.

A rising star in the volleyball world,  De Boer was gearing up to play at the University of Illinois in 2023, after serving as captain for Team Canada’s U19 team in 2022.

But Taylor started having health problems in May 2023. First, she experienced sinus, ear and eye infections. After getting her wisdom teeth removed, they got infected. She went on antibiotics, but Taylor wasn’t getting any better. Something was clearly wrong.

After her medical team ordered several tests, Taylor, who was 17 at the time, was sent to OSF Children’s Hospital of Illinois in Peoria. There, it was discovered she had Anti-Neutrophil Cytoplasmic Antibody (ANCA) Vasculitis. ANCA is a rare autoimmune disease that can attack many systems, like the lungs, kidneys, joints and sinuses, all at the same time.

"We were very scared and worried,” says Lisa De Boer, Taylor’s mom. “It was a really difficult time because it's a very challenging diagnosis.”

After a week of treatment at the OSF Children’s Hospital, Taylor was allowed to go home with her family. Unfortunately, the symptoms persisted, and she was hospitalized again.

"When I first got out of the hospital, I was having sinus issues and joint pain in my legs, struggling to walk in the beginning,” Taylor says. “In my lungs, I had gotten pneumonia at the time and my kidneys were slowly affected. I started getting plasma transfusions.” Her kidney function decreased to 30%. She was admitted to the Critical Care Unit – Taylor’s road to recovery was going to last far longer than first expected.  

Taylor’s physician is Kelsey Grimes, DO, a third-year resident at OSF Children’s Hospital of Illinois. As a former athlete, she connected with Taylor’s desire to get back to her sport.

Dr. Grimes says it was an honor to care for Taylor. “The whole time she was very positive and did exactly what we recommended,” she says. “A lot of times on these journeys it becomes hard. Your spirit gets down, but she had family support. Her parents were there and they're awesome!”

After spending a couple of weeks in the Critical Care Unit where Taylor received plasma infusions, her health greatly improved. Lisa, Taylor’s mother, says one of the positive turning points was frequent visits from the hospital’s therapy dogs.

“Taylor has always had dogs her whole life, and that was something that after being so isolated, it started to change her mood a little bit,” Lisa says.

In early August 2023, the medical care team decided Taylor was feeling good enough to return home. Now came another tough chapter of the journey – the recovery. While she was feeling better, Taylor was in no condition to return to volleyball full time. She returned to Champaign, Illinois, and went through extensive rehab while redshirting for the University of Illinois volleyball team.

"The different organs that were impacted because of this illness, you have to give them time to recover with that. That is sometimes hard to tell. Everyone recovers differently. You have specific medications you have to stay on to prevent infections. That can be a prolonged thing," Dr. Grimes says. “Then you have the deconditioning that happens because of prolonged admission. She's not doing the same exercise that she was doing prior, so you have to work your way back up from a physical and muscular standpoint.”

Taylor agrees. Looking back at her recovery, she says it wasn’t easy at all.

"Your body needs time to learn how to move again. I basically had to learn how to play volleyball again, which was a little ugly in the beginning," says Taylor, laughing. “I'm at a point where I have a jump count I have to hit, to keep elevating the number of times I jump so I'm more comfortable in every practice setting. I'm working out with the team full time, practicing full time and am back in the swing of things which is nice.”

Dr. Grimes teamed up with Taylor’s coaching and training staff to ensure the recovery plan was at the right speed, and not going too fast.

Taylor has a new outlook on life. She wants to use her story to help others.

"I just want to be an advocate for those who feel like they can't do that anymore or struggle to find their passion for it because they think they're not allowed to do it,” she says.

And she’s doing just that. She now works with the Uplifting Athletes organization, giving encouragement to other athletes suffering from rare autoimmune diseases.

She returned to full training with the U of I team this year and is gearing up for the fall season now.  

Her mom’s advice for loved ones going through similar situations is to be in the moment and lean on your support systems.

"I remember days where there were lots of tears, and days where she was overwhelmed. She talks about it a lot now, but trying not to be too toxically positive, knowing that it was a bad day. Letting the bad days be the bad days," Lisa says. “That was hard as a parent because you want to take away some of the anxiety and stress and make things better, but you can't always do that. It was a matter of sitting with her in her tough days and being present.”

Taylor and Lisa agree that the care team at OSF HealthCare was top notch, supporting her and her family the entire journey.

"Every nurse and doctor took their time, was really patient with me and understood that I didn't really know what was going on,” Taylor says. “It was also a new setting because I was a 17-year-old kid, and everyone else on my floor was little babies. So, it was definitely a different experience, but everyone treated me really well and I was really lucky.”

With close monitoring, Taylor is ready for the upcoming season, and she hopes to return to Team Canada soon as well.

“We now celebrate the normal,” Lisa says.

To follow Taylor’s sports journey, the 2024 University of Illinois volleyball season can be found here.

Video Interview Clips

Taylor De Boer B-Roll

High school athletes across the country will soon feel the heat when teams begin practices for several sports including football, cross country and soccer. 

Health experts say it's important to stay safe, especially when it comes to practicing during the grueling August temperatures. 

According to the National Center for Catastrophic Sport Injury Research, heat stroke is the third-most common cause of sudden death among high school athletes behind cardiac arrest and traumatic brain injuries.

Dr. Faheem Ahmad, a family practice physician with OSF HealthCare, says athletes can experience anything from feeling tired because of heat exhaustion, to symptoms of heat stroke, which can include fainting, loss of consciousness and a body temperature above 103 degrees.

“The summer heat is very dangerous for so many different reasons, and it is important to know and identify those risk factors associated with heat related illnesses, particularly the athletes, their coaches and the staff who work with them," Dr. Ahmad says. 

Other signs of heat stress include headaches, nausea, body pain, muscle cramps and dry mouth. Dr. Ahmad says hydration is key, so take frequent water breaks and drink sports drinks with electrolytes.

Health Highlights Video With Chyrons

Health Highlights Video Without Chyrons

Fall sports are running at full speed, and with them come potentially career-changing injuries.

A tear or sprain of the anterior cruciate ligament, or ACL, is one of the more common knee injuries in high-demand sports like football and soccer.

Keith Corpus, MD, is an orthopedic sports medicine surgeon with OSF HealthCare and Great Plains Orthopaedics. He says while the outpatient visit to fix your ACL may only take a day, the recovery time is much longer.

“It’s at least a nine month recovery process to get you back to full sports,” Dr. Corpus says. “There’s protocol we progress through. We have to get your motion back then we have to get your strength back. Then we have to get you back running, which is normally around the four or five-month time point.”

After this, patients will use crutches and wear a brace to protect the knee. 

“As we progress you into higher-level athletics at the six-month time point, we transition you typically to a smaller brace that you can wear while you’re playing. Then full return to sports is, at earliest, 9 months,” Dr. Corpus says.

Dr. Corpus says ACL injuries normally happen in sports with sharp changes in direction.

“It’s really common in cutting and pivoting sports,” Dr. Corpus says. “You’ll put your foot in the ground and then turn, and your ACL can tear. It can obviously cause things like pain, but it can also cause prolonged instability and other damage to your knee.”

In the young athletic population, Dr. Corpus says the ACL almost always has to be fixed.

“There are certain populations as we age that we don’t fix them. But in our younger athletes playing contact sports, we fix them to try and prevent things from happening down the line if your knee becomes increasingly unstable,” Dr. Corpus says. “It’s certainly surgery. We basically try to make you a new ACL.”

While the circumstances of an ACL tear are often not avoidable, Dr. Corpus says there are some proactive steps you can take to protect your knee as a whole.

“Having proper mechanics when you’re cutting, pivoting or landing are important. There are strategies we can have to try and limit those,” Dr. Corpus says.

Another tip: Take your time and don’t rush into things.  

“Work up into things. If you’re transitioning from one sport to another, or if you’ve been inactive for the winter and now you’re ramping up into things, make sure you’re doing so in a slow and deliberate manner,” Dr. Corpus says.

Dr. Corpus says ACL injuries are very common during the summer months with a lot of kids playing football and soccer. OSF HealthCare has orthopedic surgeons and sports medicine doctors available to evaluate you after an injury, and work through a treatment plan to get you back in action. You can find providers and locations here.

B-Roll

Video Interview Clips

Con la vuelta a la escuela, los consultorios médicos se llenan de niños que necesitan chequeos, vacunas y, en algunos casos, chequeos cardíacos.  

Esto se da especialmente en el caso de los deportistas, según el Dr. Frank Han, pediatra cardiólogo de OSF HealthCare.  

"Cada vez que los estudiantes regresan a la escuela, es necesario realizar chequeos cardíacos para ayudar a detectar problemas cardíacos en los niños", afirma el Dr. Han.   

Los Institutos Nacionales de la Salud (NIH) efectuaron una evaluación de 10 años sobre la muerte súbita durante actividades deportivas.  El objetivo era caracterizar los datos demográficos y las causas de la muerte súbita cardíaca durante la práctica deportiva en Australia.  Se realizaron casi 20 000 autopsias entre 2006 y 2015.  La mayoría de las muertes fueron de adultos.  

Los resultados mostraron que la reducida cifra de niños que murieron por afecciones cardíacas eran arritmogénicos o presuntamente arritmogénicos, es decir, que producían o eran propensos a producir arritmia cardíaca.  O bien los niños padecían cardiomiopatías hereditarias, una enfermedad adquirida o hereditaria del músculo cardíaco.  

Por eso, el Dr. Han recomienda a los padres que hablen con los pediatras de sus hijos para asegurarse de que están al tanto de si sus hijos padecen alguna cardiopatía.  Si el pediatra intuye que el niño quizá tenga un problema, le recomendará que lo examine un cardiólogo para una evaluación más exhaustiva.  

"La evaluación general para empezar es un electrocardiograma en el consultorio de atención primaria.  Después de eso, junto con una revisión de los antecedentes familiares, se puede recomendar un ecocardiograma o una prueba de esfuerzo para determinar si hay algún problema en las válvulas cardíacas o si el músculo cardíaco es demasiado grueso", explica el Dr. Han.  "Uno de los principales fines de la prueba de esfuerzo es intentar simular el ejercicio más intenso que podría hacer esa persona.  Posteriormente, reuniremos toda la información en nuestra visita para averiguar si hay algún problema."   

Aunque puede ser difícil, sobre todo para los niños más pequeños, conocer los signos de una afección cardíaca, es importante prestar atención si creen que algo no es normal.   

"Pueden decir cosas como que les 'pita el pecho' o que les 'late con fuerza el pecho'. En el caso de los niños mayores, pueden dar descripciones muy variadas; por ejemplo, que les cuesta hacer ejercicio. Esto puede manifestarse como dolor de pecho, dificultad para respirar o fuertes palpitaciones, sobre todo al hacer ejercicio", explica el Dr. Han.  

El Dr. Han señala que no todas las cardiopatías se detectan cuando la persona es joven.   

"Algunas cardiopatías congénitas no se manifiestan de niño, como las cardiopatías genéticas, que pueden aparecer a una edad más avanzada", afirma.  "El electrocardiograma y la ecografía del corazón están diseñados para detectarlas si aparecen a una edad más avanzada".  

El Dr. Han agrega que es muy importante conocer los antecedentes médicos de la familia.  Si en su familia hay antecedentes de afecciones cardíacas, él recomienda hablar con su médico de cabecera y, en caso necesario, someterse a un chequeo cardiológico. 

Vídeos de entrevistas

Obesity early in life can lead to life-long physical and mental health challenges, according to a study in Journal Pediatrics.

This comes as childhood obesity has more than tripled since the 1970s, due to unhealthy eating and low amounts of physical activity, says the World Health Organization (WHO). This increase should also serve as a reminder for parents to get their children’s cholesterol checked. The CDC recommends children and adolescents should have their cholesterol checked at least once between ages nine and 11 and again between ages 17 and 21.

What is Cholesterol?

“Cholesterol is one of the molecules that, in limited quantities, is essential for the human body to make cells,” says Frank Han, MD, a pediatric cardiologist with OSF HealthCare. “In larger quantities it has the potential to increase the future risk of heart artery disease or coronary artery disease in kids and future adults.”

Healthy cholesterol vs. unhealthy cholesterol

“There is some influence on your cholesterol numbers from what you eat,” Dr. Han says. “The general idea of what’s healthy cholesterol and what’s bad cholesterol is: HDL is considered the healthy cholesterol and LDL is considered the unhealthy or bad cholesterol. The general idea that people can take home is to have a heart-healthy diet.”

A few things a heart-healthy diet consists of eating a variety of fruits and vegetables every day. Choose foods with mostly whole grains rather than refined grains. Cut back on high fat and processed foods and eat more foods you prepared yourself, and foods containing healthier fats.  You can read more about maintaining a heart-healthy diet here. 

The United States Preventive Services Task Force (USPSTF) releases cholesterol guidelines for preventive care. The most recent results were released in July 2023, and 2016 before that.

“They commented on how they need more research to determine if routine cholesterol screenings for kids derive benefits in the long-term,” Dr. Han says.

Guidance from the USPSTF has suggested cholesterol screenings are beneficial for kids who have other medical conditions like family-inherited high cholesterol, Dr. Han says.

When is it time to see a cardiologist about your cholesterol?

Dr. Han says kids are referred to cardiologists by their primary care provider.

“When we have those patients in our office, we’ll make sure they’re well-informed about what a healthy diet and exercise looks like,” Dr. Han says. “Then, should the child need it, with or without the assistance of our colleagues in the Healthy Kids University office, or a dietitian, we can work on improving their lifestyle habits.”

Along with maintaining a heart-healthy diet, Dr. Han recommends kids make physical activity a daily habit with an activity they enjoy.

Video Interview Clips

As children go back to school, doctors’ offices are filled with kids needing check-ups, immunizations, and in some cases, heart screenings.

This is particularly the case for athletes, according to Frank Han, MD, pediatric cardiologist with OSF HealthCare.

“Every time people go back to school, there is a need for heart screenings to help look for heart problems in children,” Dr. Han says.

The National Institutes of Health (NIH) conducted a 10-year review of sudden death during sporting activities. The objective was to characterize the demographics and causes of sudden cardiac death during sports played in Australia. Nearly 20,000 autopsies were conducted between 2006 and 2015. Most deaths were from adults.

The findings showed the small number of children who died from heart conditions either were arrhythmogenic or presumed arrhythmogenic, producing or tending to produce cardiac arrhythmia. Or the kids had inherited cardiomyopathies, an acquired or hereditary disease of the heart muscle.

That’s why Dr. Han recommends parents speak to their children’s pediatricians to make sure they’re aware if their child has a heart condition. If the pediatrician senses the child may have a problem, they’ll recommend they be seen by a cardiologist for further evaluation.

“The general screening to start off is an EKG in the primary care office. After that, along with an assessment of family history, that person may be referred for an echocardiogram or a stress test to see if there’s any issues in the heart valves, or if the heart muscle is too thick,” Dr. Han says. “One of the major uses of the exercise stress test is to try and simulate the hardest possible exercise that person might do. Then we will put all the information together in our visit to figure out if there is an issue.”

While it can be hard, especially for younger children, to know the signs of a heart condition, it’s important to listen if they think something feels unusual.

“They may say things like their chest is ‘beeping,’ or their chest is ‘pounding.’ In older children, they may give you a variety of descriptions, that there’s some difficulty with exercise. This can be chest pain, shortness of breath, or their heart is pounding, particularly when they exercise,” Dr. Han says.

Dr. Han says all heart conditions aren’t caught when the person is younger.

“Some heart conditions that you’re born with don’t really show up as a kid, like genetic conditions of the heart that may show up at a later age,” he says. “The electrocardiogram and ultrasound of the heart are designed to pick that up if it shows up later in age.”

Dr. Han adds it’s very important to know your family health history. If your family has a history of heart conditions, he recommends speaking with your primary care provider and potentially being screened by a cardiologist.

Spanish version here: 

Video Interview Clips

A January grocery trip for Charlotte Davis turned out to be life-altering.

The Shipman, Illinois, woman was loading food into the back of her van when she says the hydraulics failed, and the back door slammed into her head.

While she didn’t lose consciousness or have any visible signs of trauma, Davis doesn’t mince words: “It hurt really bad.”

Davis says she put up with worsening headaches, garbled speech and weakened memory as long as she could.

“I tried to drive one day. I hit a flower pot, drove through the ditch, missed my turn, forgot where I was going three times,” Davis says. “My eight year old granddaughter told her mom, ‘Please don't let Mawmaw drive anymore. She's scaring me.’”

When a CAT Scan found no brain bleed, Davis wound up at the OSF HealthCare rehabilitation office in Alton, Illinois. She was skeptical at first but now considers herself a prime example of why you shouldn’t just shake off a head injury – whether it’s in a football game or just around the house. Otherwise, serious issues like the brain disease chronic traumatic encephalopathy (CTE) may follow.  CTE is often seen in football players. In July 2022, officials announced the late NFL player Demaryius Thomas had CTE.

Physical therapist Kelly Bogowith cared for Davis at the Alton office.

“All concussions are a form of at least mild traumatic brain injury,” Bogowith says. “So it’s important to make sure that you get assessed and also ensure that you're not playing sports later that same day. A provider can give you education on how long you should be sitting out from sports and other physical activities, as well. And that might even include work.”

“Sometimes with concussions, we may not have symptoms for hours or even weeks afterwards. So it's important to get checked out by your physician, urgent care, emergency department, or athletic trainer, depending on your setting,” Bogowith adds. “But it's not something to shake off. And it can be especially important, too, to not have a second concussion because that can be very dangerous and even deadly.”

Every patient recovering from a head knock receives a specially-tailored plan, Bogowith says. The roadmap could include different types of therapy, like physical or speech language. It will always include at-home activities – stretches for physical therapy or puzzles for speech language therapy, for example. And the OSF HealthCare team encourages you to ask questions along the way.

Davis’ plan started with massages and stretches to relieve tension. She progressed to walking, then running on a treadmill.

“I beat that treadmill,” Davis says, beaming.

She beat the non-physical aspects, too. Davis’ memory and speech improved to the point that when she met with speech language pathologist Ashley Brim at the Alton location, it was a one-and-done.

“[Speech therapy] can range within working on targeting problem solving skills,” Brim explains. “So, either really basic problem solving all the way up to reading paragraphs of information. And trying to figure out information that, most of the time, people don't think about. We can just read it and figure it out. But when you have a concussion, and that is impacting you, it makes it 10 times more difficult.”

“We work on a lot of memory tasks,” Brim continues. “Exercises for working on memorizing word lists, figuring out different ways to help the patient memorize things better. So they associate the word to something else and then they use those associations to be able to remember what has been said to them and chain it all together.”

What people in Bogowith and Brim’s roles don’t want to see: people relying solely on pills to get through pain. That can lead to addiction and side effects. Therapy is somewhat the opposite, Brim notes. It gives the patient ownership of their recovery.

Davis agrees with that assessment and says her determination to see therapy through to the end has paid off in multiple ways. Most notably, she can handle playing with her eight grandkids.

“I want people to know that it's important,” Davis says. “I understand that it's a pain. It's not always convenient. There are always other things people want to do. But if your doctor says to do therapy, I 100% will tell you: go to therapy. You don't know how bad you need it until you actually go.”

For more information on types of rehabilitation, visit the OSF HealthCare website or talk to your primary care provider. OSF HealthCare also offers neurological services.

Interview Clips - Charlotte Davis

Interview Clips - Kelly Bogowith

Interview Clips - Ashley Brim

Previous Coverage

OSF Innovation preparing to test concussion diagnosis gaming app

Concussions Hit Student Athletes as Fall Sports Get Underway

Preventing concussion in young athletes 

Concussion: More than Just Getting Your Bell Rung

Myths about concussions increase the risk of harmful effects

Taking a Team Approach to Concussion Rehab

Heading Up Health Study on High School Heads