Athletics in the Heat

With August upon us, the heat and humidity is certainly on the rise.  For student-athletes returning to fall practices, this can be an especially dangerous season.  There are a number of factors that should be included when student-athletes return for fall practices including heat, humidity and clothing/equipment worn.  The combination of these factors can lead to heat-related illnesses including muscle cramps, heat exhaustion or heat stroke.  

Heat-related illness can affect even the most-conditioned athletes, but paying close attention to overweight, less-conditioned or very muscular athletes is very important.  Knowing the signs and symptoms of the above illnesses and how to treat them, including medical intervention if needed, is the job of coaches, parents and even fellow athletes.

To help combat the effects of heat, athletes should:

• Watch their fluid intake (at least half their body weight in ounces plus 24 ounces per pound of any weight lost during practice).  This includes drinking water prior to, during and after practice. 
• If training for more than 90 minutes, add a sports drink to replace electrolytes lost through sweating. 
• Do not drink fluids with carbonation or caffeine, such as energy drinks, as they will further dehydrate you and may cause additional health issues.
• Slowly allowing athletes to acclimate to the weather conditions will allow the body to adapt and perform better.  This includes not only duration of time but also intensity.
• If an option, choose lighter, looser, moisture-wicking fabrics in lighter colors to keep cool.  Athletes should be allowed to lessen the amount of equipment worn in excessive heat conditions.

Being aware of the heat and humidity that early fall offers and taking precautionary measures will decrease the likelihood of overstressing an athlete’s body and the severity of heat-related illnesses.  If you should ever have concerns about your athlete’s health, please reach out to your primary care provider.  You may also reach out to Floyd Valley Therapies for any athletic health questions.