Training camps for fall sports will be beginning in the next couple of weeks while summer heat is still a threat. When exercising in the heat, it is important for athletes and coaches to understand heat illness and how to prevent heat-related conditions. By taking some simple precautions, heat illness can be avoided, allowing athletes to have a successful and safe training camp.
Heat illness most commonly occurs when athletes are exercising in the hot weather. Heat illness includes three separate conditions: heat stroke, heat exhaustion and heat cramps. Heat stroke is the most serious condition, in which the body temperature becomes greater than 104 F. Heat stroke is associated with organ damage and failure of the nervous system, which is life threatening. With heat exhaustion, the body’s temperature remain below 104 F; however, there is an inability to continue exercise and athletes often collapse. Heat cramps, the least serious heat-related condition, are extremely painful. Heat cramps usually affect the calves, but can involve any muscle in the body.
The main way our bodies cool down is through perspiration. So naturally, proper hydration can decrease the risk of heat illness. Dehydration is the greatest risk factor in developing heat illness. Fortunately, by following some simple guidelines, athletes can avoid dehydration.
“The most important thing an athlete can do to avoid dehydration with exercise is to go into practice fully hydrated,” says John M. Neidecker, DO, ATC, of the Cooper Bone and Joint Institute Sports Medicine Program. He recommends that athletes drink 16 ounces of water or a sports drink one hour before practice. Athletes should weigh themselves before and after practice, and for every 2 pounds lost, an athlete should drink 48 ounces of water. Teas and soft drinks should be avoided, and sugary drinks and juices should be consumed sparingly. Athletes should be drinking during exercise as well, consuming 4 to 8 ounces every 15 to 20 minutes. If athletes are exercising less than an hour, water should be used. If exercising more than an hour, athletes may substitute water with a sports drink to replace lost carbohydrates and electrolytes.
Athletes can also decrease the risk of developing heat illness by becoming acclimated to the heat. Dr. Neidecker advises that athletes get used to the heat by exercising outside for 10 minutes, two weeks before the season, and increasing that time by 10 minutes every two days. Athletes should also wear light, loose-fitting clothing and coaches should schedule practice at cooler times of the day.
If heat illness is suspected, call 911 immediately. Remove the athlete from the playing field to a shady area. Ice bath immersion is best, but if not available place bags of ice on the back of the neck, under the arms and in the groin area.
Good luck in the upcoming season!