5 Secrets to Prevent Heat Illness During Pre-Season Sports
Many athletes are returning to their sport this fall, starting with practices during the middle to end of August. Because these can be some of the hottest and most humid times of the year, athletes and parents should be aware of some special considerations during this time. Understanding heat-related illness is a great place to start, and there are several different types.
Exercise-associated muscle cramps (EAMCs): This type of condition is characterized by tics, twinges, stiffness, tremors, or contractures. They are often uncomfortable or painful. Although they are often referred to as heat cramps, they can occur in hot, cool, or temperature-controlled environments.
Heat Syncope: This is a condition in which an athlete will become dizzy, or even faint because of the heat. It usually occurs during the first 5 days of unaccustomed heat exposure.
Heat Exhaustion: This condition is characterized by an increased core temperature, excessive sweating, and dehydration. Athletes become excessively fatigued, may faint, and may have minor changes such as dizziness, headache, or confusion.
Heat Stroke: Heat Stroke is the most severe form of Exertional Heat Illness. It is characterized by an elevated core temperature of greater than 105°F and is a medical emergency. Athletes may collapse, show aggression, irritability, confusion, seizures, or altered consciousness. 9-11 should be called immediately heat stroke is suspected.
5 Secrets to Prevent Exertional Heat Illness
- Acclimate. Athletes should expose themselves to physical activity in the heat in a slow, graded fashion over a period of 7-14 days. If you’ve been sedentary all summer in the air conditioning playing video games, it won’t go well for you when football practice starts. See Heat Acclimatization Guidelines Here.
- Stay In Shape. This goes along with number one. Summer workouts are paramount to the success of athletes in the late summer and early fall. Athletes in better shape will in general be able to regulate their body temperatures.
- Hydrate. Maintaining a status of “euhydration” is very important. The best way to monitor your hydration level is by checking the color of urine. See this hydration chart for helpful information on how to monitor hydration.
- Recover. Recovery from being in the heat is very important. Athletes who exercise in the heat should sleep in a cool environment for 7 hours or more.
- Staff. Having a Certified Athletic Trainer available to handle any occurrences of heat illness is so important, and it can be the difference between life and death. They will have the skills, knowledge and tools to effectively deal with these types of situations.
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