As summer nears it’s inevitable end, many of us (and our children) are gearing up to return to fall sports. And you know what that means – pre-season training! Many high school sports begin their pre-season training this month, and with that come some very real risks of exertional heat illness. Exertional Heat Illness (EHI) can manifest in several different ways. Minor symptoms include cramps, dizziness and light-headedness. Moderate symptoms include: Headache, nausea or vomiting, chills and goosebumps, and fatigue. Severe symptoms which are signs of a heat stroke include signs of aggression or confusion, seizures, rapid heart rate and breathing, and a temperature in excess of 105 degrees fahrenheit. If in doubt about your symptoms, it’s best to pursue medical attention immediately.
- Hydrate, Hydrate, Hydrate! (But not too much).Sweating is the body’s natural cooling mechanism. If we are unable to sweat, we are unable to cool. Proper hydration before, during and after physical activity will minimize the risk of suffering an EHI episode. However, this is a delicate balance. Too much water intake can produce an electrolyte imbalance called hyponatremia. This is a very serious condition and should be avoided at all costs. The best way to determine your hydration status is to observe the color of urine. Use this hydration chart to determine whether or not you’re hydrated and ready for physical activity, and these practical tips for great hydration recommendations.
- Acclimate to the Heat. It takes approximately 14 days for our bodies to get used to exercising in the heat. Take a look at these recommendations for practice guidelines as it pertains to practicing in the heat, and double-practice days (Page 12). If you’ve been continuing to train during the summer, you should be somewhat acclimated to the heat already. The preseason is not the time to be getting into shape. Your coaching staff should be giving you training instructions to maintain a certain level of fitness in the off-season and prior to reporting to training camp. It’s important to come into the season physically ready to handle the demands you’re about to place on your body. For more information on heat acclimation guidelines, see the National Athletic Trainer’s Association Page on the subject.
- Plan well. If you know it’s going to be especially hot outside, make sure you wear light clothing that breathes well, bring sunscreen, and be prepared to remove unnecessary equipment that can increase risk if conditions should become extreme. Work with your coaching staff to plan plenty of rest and/or water breaks during your practices.
- Have a Certified Athletic Trainer on Staff. A Certified Athletic Trainer is an absolute must if you have any sports program. Athletic Trainers are licensed by their state of practice (in most states), and are specifically trained to handle prevention and care of Exertional Heat Illness. If an incident of EHI occurs, there is no one better to handle that situation than an Athletic Trainer. ATs can measure wet bulb globe temperature, develop policies and procedures at your school, and work with your coaching staff to develop guidelines and recommendations for days of extreme weather.
- Recover Well. Replenishment of fluids is very important following physical activity in a hot environment. Because we lose weight in the form of sweat, it’s not uncommon for athlete’s to lose more than a pound of weight during an exercise session. A good rule of thumb is that for every pound of weight lost, 20 fluid ounces should be consumed in the hours following an exercise session in order to properly replenish fluids for the next session. Drinks should be cool, as they will quench thirst and be absorbed in the body more quickly than lukewarm or warm liquids. Athletes should also get plenty of sleep overnight in a cool environment whenever possible.
For more information on heat illness, see this Parents’ and Coaches’ Guide to Dehydration and Other Heat Illnesses in Children. At Active Physical Therapy, we know you have a choice when it comes to your healthcare services. If you need physical therapy, choose Active! Get Active. Be Active. Stay Active.