Preventing Heat Related Illness in Athletes

Preventing Heat Related Illness
Now that we are in mid summer, high school and college student athletes are returning to the field for preseason workouts and conditioning. The intensity of the summer sun, heat, and humidity can put many athletes at risk for heat related illness or, even worse. As the air temperature rises, your body cools itself when your sweat evaporates. On hot, humid days, the increased moisture in the air slows the evaporation of sweat. When sweating isn't enough to cool your body, your body temperature will begin to rise. According to the CDC, an average of 400 people die each year in the United States due to heat related illness with the majority of the deaths caused from athletic overexertion. There are two main types of heat related illnesses that are commonly seen each year throughout the country: Heat Exhaustion and Heat Stroke.
Heat exhaustion occurs when people exercise in a hot, humid place. Body fluids are lost through sweating (diaphoresis) causing the body to overheat. The individual’s body temperature may be elevated up to 104°F.
The warning signs of heat exhaustion include the following:
Heavy sweating
Paleness
Muscle cramps
Tiredness
Weakness
Dizziness
Headache
Nausea or vomiting
Fainting

Heat Stroke is a life threatening medical condition. The athlete’s cooling system, which is being controlled by the brain, stops working correctly. Therefore, the athlete’s internal body temperature begins to rise higher than in heat exhaustion. As their body temperature begins to rise, their brain can become damaged along with other internal organs. A heat stroke victim’s body temperature may reach 105°F or higher.


Warning signs of heat stroke vary but may include the following:
An extremely high body temperature (above 104°F)
Red, hot, and dry skin (no sweating)
Rapid, strong pulse
Throbbing headache
Dizziness
Nausea
Confusion
Unconsciousness

Other Factors that can lead to Heat Related Illness
Along with the high temperatures and humidity, there are other factors that can affect the athlete. Athletes should be very careful not to consume any diuretics. A diuretic is any type of food, liquid, or drug that can elevate the rate of urination. Alcohol and caffeine are both diuretics. Their consumption means that your body will urinate more. This means your body loses water and therefore can lead to dehydration rather easily.
Other variables that can influence the playing conditions and temperatures are the surfaces of the training facilities. Coaches whose athletes practice on Astroturf have to be even more aware of the heat. It causes a temperature increase of up to 10 degrees higher than the existing temperature. So a 90-degree day will be 100 degrees for athletes on the turf.
Another great danger to athletes in high heat conditions comes from society’s approval of the diehard stereotype of the male athlete. That produces athletes who knowingly push themselves beyond their limits to impress their coaches and teammates with their toughness.

Guidelines for Preseason training in the summer
The body needs up to 14 days of progressive activity in the heat to undergo physiological changes that allow for safe acclimatization. The first five days are the most crucial. Players should also practice in light colored clothing non-restrictive clothing
According to the Journal of Athletic Training, Heat Acclimatizing guidelines,
• -Each individual total practice time should last three hours or less
• -On the first 5 practice days, athletes can participate in only one daily practice
• -During the first 2 days of sports requiring helmets or shoulder pads, a helmet should by the only protective equipment permitted.
• -On Days 3 to 5, only helmets and shoulder pads should be worn.
• -Starting no earlier than day 6 and continuing through day 14, double-practice days must be followed by a single-practice day.

What you should know as an athlete.
• Be aware of the signs and symptoms of heat exhaustion and heat stroke. You may be able to spot a teammate who may display some of these signs. There are many athletes and just a few coaches so you have a better chance of spotting one of your friends with this problem.
• Most teams do not have a “Bobby Boucher” to worry about providing you water and protecting you from the dehydration. Therefore, it is up to you to make sure you hydrate yourself every 15 – 20 minutes in the heat. Even if you are not thirsty.
• Team Captains should make this one of their responsibilities for their team
• Notify a coach or trainer immediately if you spot these symptoms.
• If an athlete or someone on the field or court displays some or all of these signs, appears to be getting worse, or passes out, call 911 immediately.
• In the meantime:
• Get the victim out of the sun, either inside in the shade or inside a building that has air conditioning
• Cool non-alcoholic beverages. Not cold as this may be a shock to the body
• Rest
• Remove any type of equipment or heavy clothing

Ideas for preventing dehydration
• Hydrating prior, during, and after your practice or practices.
• Hydrating with plenty of water. Cool water will allow for more efficient cooling of the body compared to cold or ice cold water.
• In addition to water, Pedialyte is a good source for replacing diminished electrolyte levels. If you can’t get Pedialyte, Gatorade will do. Again, your majority of hydration should be water.
• The best types of foods to eat that will assist in rehydrating your body are: Apples
• Apricots
• Bell peppers
• Broccoli
• Carrots
• Celery
• Cherries
• Citrus fruits (e.g., oranges, tangerines and grapefruit)
• Cucumbers
• Grapes
• Lettuce
• Pineapple
• Squash
• Strawberries
• Tomatoes
• Watermelon