Caring For Athletes - When The Heat is On: How to Beat The Heat In Hot Weather

CARING FOR ATHLETES

WHEN THE HEAT IS ON:

How to Beat the Heat in Hot Weather

-An Athletic Perspective-

With the hot, humid Georgia weather rapidly approaching, athletes need to take special precautions to protect themselves from harmful and even life-threatening heat illnesses. From 1960 to 1984, there were 73 heatstroke deaths reported in football alone. Thousands of cases of non-fatal heat illnesses (heat exhaustion and heat cramps) are witnessed by sports medicine Specialists every year.

The following guidelines, designed to prevent heat illnesses, should be reviewed before engaging in hot weather athletics:

Make sure you have received a thorough physical examination prior to participation. The evaluation should include a health history, noting any previous incidents of heat illness.

Allow at least 10 days to gradually acclimate your body to the heat.

Use the chart below as an index for tailoring athletic activities to environmental conditions.

Make sure fluids are available to drink at all times. Schedule frequent water breaks and rest in a shaded area.

Salt tablets are not necessary, as extra salting of food is sufficient to replace salt lost through sweating.

You should not lose more than 3% of body weight during activities. To keep tabs on this, weigh in before and after each activity and record figures on a weight chart. Check the chart daily. You must drink enough fluids to replace nearly all of the weight lost before the next practice. If your weight loss is 5% or more, you should not participate until your weight has returned to normal. An 8% weight loss requires hospitalization, as this athlete must receive IV fluids.

Participate in shorts and short-sleeved t-shirts. When uniforms are necessary, use lightweight uniforms with net jerseys. Never work out in rubberized clothing.

Know the signs of heat illness and be prepared to administer emergency treatment.

WHEN THE HEAT IS ON:

Heat Exhaustion—A response to heat characterized by profuse sweating, cool and clammy skin, weakness, rapid pulse, and fainting. Emergency treatment: athlete should lie down in a cool place and drink cool liquids; remove excess clothing; rub athlete down with cold, wet towel; keep athlete out of the heat for the next 24 hours; athlete should be taken to the hospital in case of other complications.

Heat Stroke—A life-threatening response to heat characterized by extremely high body temperature, hot and dry skin, rapid and strong pulse, and sometimes unconsciousness. Emergency treatment: Have athlete lie down in a cool place; immediately remove excess clothing and cool body down with cold water; transport as soon as possible to medical facility.

TEMPERATURE	HUMIDITY	ACTIVITIES
LESS THAN 80° F	Not applicable	No restrictions
80-90°F	Less than 70%	Watch athletes carefully, especially those overweight, out of shape, or with history of heat illness.
90-100° Above 100°	Greater than 70% Not applicable	Best to suspend practice or move it to a cooler time of day.