Protecting Our Athletes from Heat Illness: Prevention, Recognition, and Response
As we get into the hotter part of the summer and our kids are gearing up for summer training for fall sports, it’s important for us to take a look at the potential for Heat Illness and how to avoid it.
Engaging in physical activities in the sun and heat puts athletes at risk of heat-related conditions that range from mild discomfort to life-threatening emergencies. By understanding the various types of heat illness, recognizing their symptoms, and taking appropriate action, we can minimize the risks and ensure the safety of our young athletes.
My goal here is to equip parents, athletes, coaches and staff with knowledge on preventing heat illness, identifying warning signs, providing proper treatment, and highlighting the significance of hydration during exercise.
Types of Heat Illness:
Heat Cramps:
The least dangerous form of heat illness, but can still be very painful, Heat cramps manifest as painful muscle contractions caused by dehydration and electrolyte imbalances. Athletes may experience spasms, often in the legs, abdomen, or arms.
Heat Exhaustion:
Heat exhaustion occurs due to prolonged exposure to heat and inadequate fluid intake. Symptoms include heavy sweating, weakness, dizziness, nausea, headache, rapid heartbeat, and clammy skin.
Heat Syncope:
Heat syncope refers to sudden lightheadedness or fainting resulting from prolonged standing or physical exertion in hot conditions. It arises from dehydration and insufficient blood flow to the brain.
Heat Stroke:
Heat stroke is the most severe and life-threatening heat-related illness. It transpires when the body's temperature regulation system fails, leading to a dangerously high core body temperature. Symptoms include a high body temperature, confusion, loss of consciousness, seizures, rapid breathing, and classicly hot flushed skin.
Recognizing Heat Illness Symptoms:
To ensure prompt intervention, parents, athletes and coaches should be attentive to early signs of heat illness, including:
Muscle cramps or spasms, particularly during exercise.
Excessive sweating or sudden absence of sweating.
Fatigue, weakness, or dizziness.
Nausea, vomiting, or headaches.
Pale or flushed skin.
Rapid breathing or an accelerated heart rate.
Altered mental state, confusion, or loss of consciousness.
Prevention and Hydration:
Preventing heat illness is crucial. Here are some key strategies to help athletes avoid heat-related issues:
Stay Hydrated:
Encourage athletes to maintain proper hydration before, during, and after physical activity. Water is the best choice for most activities, while sports drinks can be beneficial during intense or prolonged workouts to replenish electrolytes. Hydration should be consistent and tailored to individual needs. A very simple rule is drink when your thirsty, or if intesly exercising, drink about 8 oz every 20 min or so. Be sure to hydrate well before and after exercise as well.
Timing and Environment:
Schedule practices and workouts during cooler times of the day, such as early morning or late afternoon/evening. Whenever possible, seek shaded areas to rest and cool down during breaks.
Be Aware of Weather Conditions:
Check the weather forecast for the day and be prepared. If it’s hot and humid, be aware of increased risk. Another thing to check is the Heat Index. This measurement takes into account heat and humidity and tells you what the temperature “Feels Like” (and is sometimes reported as such) to an exposed person.
Dress Appropriately:
Wear lightweight, light-colored, and loose-fitting clothing that allows sweat to evaporate. Consider using moisture-wicking fabrics that aid in cooling the body.
Acclimatize:
Acclimitization refers to the process of slowly getting yourself used to heat and allowing your body time to adjust and better cope with exercise in hot or humid conditions.
Start out with shorter and less intense, non contact workouts while wearing less equipment, pads or helmet
Work up over the course of a couple of weeks to more intense workouts with more and more equipment until at full capacity and full gear.
Monitor pre and post workout weights and urine color.
Urine should be a light straw color- darker may mean dehydration
Drink about 16oz for every pound of weight lost during a practice or competition to replace what you lost.
Treatment and Response:
If heat illness occurs despite preventive measures, follow these steps while seeking further medical assistance:
Move to a Cooler Area:
Immediately relocate the athlete to a shaded or air-conditioned environment to mitigate heat exposure.
Hydration and Rest:
Encourage the athlete to drink cool water or a sports drink to replenish fluids and electrolytes. Advise them to rest and avoid strenuous physical activity until symptoms subside.
Do not force fluids into someone’s mouth if they are unconscious or have an altered state of consciousness. This can cause choking or aspiration.
Cool the Body:
Use available resources to cool the athlete's body rapidly. Apply cool water or ice packs to the forehead, neck, armpits, and groin. Utilize fans or create airflow to facilitate cooling through evaporation. Wet towels also work great.
Alert Coaches, Athletic Trainers or Medical Staff:
Notify coaches and, crucially, the athletic trainer about the athlete's condition. Their expertise in handling heat-related emergencies is invaluable, ensuring prompt and appropriate medical attention.
Conclusion:
Parents, coaches and athletes all have a shared responsibility to prioritize the safety and well-being of all. By focusing on prevention, recognizing the signs of heat illness, and taking immediate action, we can minimize the risks and foster a healthy athletic environment. Emphasizing proper hydration practices, scheduling activities wisely, and monitoring athletes for symptoms of heat illness are essential steps.
One Closing Comment:
Be sure you report Heat Illness, or any illness/ injury for that matter, to your coach AND your athletic trainer. It’s improtant we know about what’s happening with our athletes. If we don’t know, we can’t help!