As temperatures begin to rise during the summer, it is important to be aware of the symptoms of heat illnesses and how to treat them. Last summer, in the U.S., more than 2,000 high temperature records were broken from the end of June to the end of July. This extreme heat can be dangerous and even deadly[1].
Football, cross country, and other fall sports have begun practices in preparation for the fall season. Exercising outdoors in the extreme heat increases the risk of heat illness for these student athletes and those in the general population. Heat illnesses can range from minor to severe, and it is highly important that athletes and coaches are aware of the warning signs of potential heat illness to effectively treat them.
TYPES OF HEAT ILLNESSES:
Heat acclimatization can help reduce the risk of developing these heat illnesses as it can provide the body with time to become more used to exercising in the heat. Below are some guidelines provided by Korey Stringer Institute (KSI) on heat acclimatization during preseason[4].
Additionally, here are some tips to keep in mind to help reduce the risk heat-related illnesses are[5]:
- Wear lightweight, loose-fitting clothing
- Stay cool indoors
- Limit outdoor activities to when it is the coolest – morning and evening hours
- Pace yourself and/or cut down on exercise during the heat, especially if you are not used to exercising or working in warm temperatures
- Wear sunscreen
- Do not leave infants, children, or pets in a parked car (even if the windows are cracked open)
- Avoid hot and heavy metals
- Drink plenty of fluids
- Replace salt and minerals lost during sweating
- Keep pets hydrated
For additional information on heat training guidelines please investigate the information provided by your state and/or local school. Both Korey Stringer Institute and the CDC have good resources for heat and hydration as well.
Please remember to do your best to stay safe, hydrated, and cool while exercising outdoors. Take breaks as needed, and if you start to feel unwell, take a break before things become an emergency.
Be Smart. Take care of yourself. And check on your teammates.