Preventing heat-related illness for student-athletes

Athletes are excited to train and compete over the summer, but during hot summer months as the temperatures continue to rise, it’s important to be aware of heat-related illnesses. You don’t have to just be a football player doing 2-a-day outdoor workouts to be affected by heat stroke and heat-related illnesses. Anyone can be at risk. Here are some steps to help keep your student athlete safe with heat-related illness prevention for student athletes. Emphasizing best practices for exercising in heat and using cooling strategies for athletes can make a big difference in safety. 

The dangers of heat-related illness 

Warning signs of heat stroke and heat-related illness can include: 

• Feeling nauseous, or feeling like you need to throw-up 
• Headache 
• Confusion 
• Weakness 
• Poor concentration, unable to focus 
• Flushed skin 
• Lightheadedness, dizzy 
• Fatigue, feeling tired easily 

If you develop any of these symptoms related to heat, you must take steps to lower the body temperature and get hydrated immediately. Heat-related illness prevention for student athletes also means recognizing symptoms early and applying cooling strategies for athletes right away. Knowing how to treat heat-related illnesses quickly is critical to avoid complications. 

1. Stop exercising right away and get out of the heat. 
2. Cool the body down by removing extra clothing or equipment. 
3. Sit in a tub of cold water or place wet towels or an ice pack on your neck, forehead and under your arms. 
4. Continue to drink fluids. 
5. If the condition gets worse or you do not start to feel better, seek medical attention or speak with your health care provider. If you suspect heat stroke, call 9-1-1 immediately and follow guidance on how to treat heat stroke while waiting for help. 

Ways to prevent heat-related illnesses 

Student athletes can follow a few steps to help ensure they are healthy and prepared for exercise outdoors. Focusing on heat-related illness prevention for student athletes includes best practices for exercising in heat, practical cooling strategies for athletes and gradually getting used to the warmer weather. 

Exercise when it’s coolest 

• Avoid the midday sun by exercising before 10 a.m. or after 6 p.m., if possible. The sun is hottest midday, so try to choose a cooler time of day. 
• Exercise in shady areas which have cooler temperatures and more protection from the sun. 
• When exercising in high heat and humidity, rest 10 minutes for every hour. This will help the body to cool down and not overheat. 
• If possible, try to get used to exercising in warmer temperatures before having a full-out practice or activity. Opting for shorter sessions at first, or lower intensity until your student-athlete is acclimated to the temperatures, then increasing. This gradual approach supports best practices for exercising in heat. 

Dress for the sun 

• Avoid thick material clothing. Instead, wear lightweight and breathable clothing. 
• Avoid dark-colored clothing like black, brown and dark grey. 
• Change any wet clothing often. 
• Wear sunscreen of SPF 30 or higher. Sunscreen is needed for all skin types to prevent a sunburn. A sunburn can make it harder for your body to cool itself. Apply the sunscreen 30 minutes before going outside and reapply it every 2 hours. 

Use cooling strategies 

• Pre-cool before intense activity with cold fluids, ice towels or a cool shower. 
• Take shade breaks and use fans or misters when available as part of cooling strategies for athletes. 
• After practice, apply cold towels or use a cool bath to speed recovery and support heat-related illness prevention for student athletes. 

Keep hydrated 

• Do not start exercise and physical activity dehydrated. Drink water every day and maintain a healthy hydration level to help prepare for the next activity. 
• Send water or a refillable water bottle with your student-athlete to practice so they may stay hydrated. 
• A recovery drink, like chocolate milk, may be needed within 30 minutes of tough exercise. Chocolate milk is a great choice of drink post-workout with excellent ratio of fats and sugars. 

Build up gradually 

• Increase practice duration and intensity slowly over 7–14 days so the body adapts safely.  
• Modify workouts for heat index and humidity and allow extra rest as part of best practices for exercising in heat. 

When exercising outside it is important to be aware of the symptoms associated with heat-related illnesses. During a workout it can be easy to mistake them for tough exercise, but prompt recognition and management is key! 

If you suspect any kind of heat related illness, get to a cool place as soon as possible and call 9-1-1. Emphasizing cooling strategies for athletes and best practices for exercising in heat will help improve heat-related illness prevention for student athletes and keep them safer during hot weather activities. Finally, encourage your school, league and club teams to have both a heat-related policy and methods for rapid cooling in place.