{"id":73570,"date":"2024-07-23T00:21:08","date_gmt":"2024-07-23T04:21:08","guid":{"rendered":"https:\/\/world.edu\/?p=73570"},"modified":"2024-07-23T00:21:08","modified_gmt":"2024-07-23T04:21:08","slug":"sports-in-extreme-heat-how-high-school-athletes-can-safely-prepare-for-the-start-of-practice-and-the-warning-signs-of-heat-illness","status":"publish","type":"post","link":"https:\/\/world.edu\/sports-in-extreme-heat-how-high-school-athletes-can-safely-prepare-for-the-start-of-practice-and-the-warning-signs-of-heat-illness\/","title":{"rendered":"Sports in extreme heat: How high school athletes can safely prepare for the start of practice, and the warning signs of heat illness"},"content":{"rendered":"

\"\"<\/p>\n

High school sports teams start practices soon in what has been\u00a0an extremely hot summer<\/a>\u00a0in much of the country. Now, before they hit the field, is the time for athletes to start slowly and safely building up strength and stamina.<\/p>\n

Studies have found that the greatest risk of heat illness occurs in the\u00a0first two weeks<\/a>\u00a0of team practices, while players\u2019 bodies are still getting used to the physical exertion and the heat. Being physically ready to start increasingly intense team practices can help reduce the risk.<\/p>\n

I am\u00a0an athletic trainer<\/a>\u00a0who specializes in catastrophic injuries and heat illnesses. Here\u2019s\u00a0what everyone needs to know<\/a>\u00a0to help keep athletes safe in the heat.<\/p>\n

Why should athletes restart workouts slowly?<\/strong><\/h4>\n

One of the biggest risk factors for developing dangerous exertional heat illnesses is your\u00a0physical fitness level<\/a>. That\u2019s because how fit you are affects your heart rate and breathing, and also your ability to regulate your body temperature.<\/p>\n

If an athlete waits until the first day of practice to start exercising, their heart won\u2019t be able to pump blood and oxygen through the body as effectively, and the body won\u2019t be as adept at dissipating heat. As a person works out more, their\u00a0body undergoes changes<\/a>\u00a0that improve their thermoregulation.<\/p>\n

That\u2019s why it\u2019s important for athletes to gradually and safely ramp up their activity, ideally starting at least three weeks before team practices begin.<\/p>\n

There is no hard and fast rule for how much activity is right for preparing \u2013 it varies by the person and the sport.<\/p>\n

It\u2019s important to remember not to push yourself too hard.\u00a0Acclimatizing to working out in the heat takes time<\/a>, so start slow and pay close attention to how your body responds.<\/p>\n

How hot is too hot for working out outside?<\/strong><\/h4>\n

Anything that is hotter than normal conditions can be risky, but it varies around the country. A hot day in Maine might be a cool day in Alabama.<\/p>\n

If it\u2019s significantly hotter outside than you\u2019re used to, you\u2019re more likely to get a heat illness.<\/p>\n

To stay safe, avoid exercising outside in the hottest periods. Work out in the shade, or in the early mornings or evenings when the sun\u2019s rays aren\u2019t as hot. Wear loose clothing and light colors to dissipate and reflect as much heat as you can.<\/p>\n

Hydration is also important<\/a>, both drinking water and replenishing electrolytes lost through sweating. If your urine is light-colored, you are likely hydrated. Darker urine is\u00a0a sign of dehydration<\/a>.<\/p>\n

Heat safety guidelines for athletes by US region<\/strong><\/h4>\n

The Korey Stringer Institute, named for a Minnesota Vikings player who died of heatstroke in 2001, shares these guidelines for wet bulb globe temperatures in different parts of the U.S. Wet bulb globe temperature is a combination of heat and humidity.<\/p>\n

Heat safety regions<\/a><\/b>: Category 1 includes most of New England, states bordering Canada, and the Rockies. Category 2 is a narrow band of states just south of those. Category 3 generally includes states south of Pennsylvania, Ohio, Iowa and Kansas plus most of New Mexico, Arizona and California’s Central Valley.<\/p>\n

\"\"<\/p>\n

What does acclimatization look like for teams?<\/strong><\/h4>\n

Once team practices start, many states require\u00a0heat acclimatization processes<\/a>\u00a0that gradually phase in activity, though their rules vary. Some states require 14 days of heat acclimatization. Some require six days or none. Some only require it for football.<\/p>\n

Athletes who get a head start on acclimatization can help their bodies adapt faster and more efficiently to the heat. Regardless of what your state requires, all athletes participating in all sports should acclimatize carefully.<\/p>\n

Heat acclimatization<\/a>\u00a0involves adding more strain during the workout every few days, but taking care not to add too much.<\/p>\n

For example, instead of starting the first day of practice with full pads and full contact in football, players might start with just the helmets for the first few days.<\/p>\n

Acclimatization is\u00a0also about limits<\/a>: Holding practice only once a day in the beginning and capping how many hours players practice each day can help avoid putting too much strain on their bodies too fast. Coaches and athletic trainers must also keep an eye on\u00a0the wet bulb global temperature<\/a>\u00a0\u2013 the combination of heat, humidity, radiation and wind speed \u2013 to\u00a0gauge the heat risk to players<\/a>\u00a0and know when to limit or cancel practice.<\/p>\n

This isn\u2019t just for football. Whether it\u2019s soccer, track and field, softball or baseball, heat illnesses do not discriminate. A\u00a0Georgia basketball player<\/a>\u00a0died after collapsing during an outdoor workout in 2019 \u2013 she was accustomed to practicing indoors, not in the heat.<\/p>\n

What are warning signs an athlete is overheating?<\/strong><\/h4>\n

If a player starts to slow down or gets lethargic, that may be a sign that they\u2019re overheating. You might see evidence of central nervous system problems, such as confusion, irritability and being disoriented. You might see someone stumbling or trying to hold themselves up.<\/p>\n

Most of the time,\u00a0someone with exertional heatstroke will be sweating<\/a>. They might have red skin and be sweating profusely. Sometimes a person with heat stress can lose consciousness, but most of the time they don\u2019t.<\/p>\n

\"\"

Signs of heat illness in athletes and what to do about it. Alexander Davis for Arizona State University, Korey Stringer Institute<\/p><\/div>\n

What should you do if someone appears to have a heat illness?<\/strong><\/h4>\n

If someone appears to be suffering from heat illness,\u00a0cool them down as fast as possible<\/a>. Find a tub you can put the person in with water and ice. Keep their head out of the water, but cool them as fast as possible.<\/p>\n

Immersion in a cool tub is best. If you can\u2019t find a tub, put them in a shower and put ice around them. Even a tarp can work \u2013 athletic trainers call it the taco method: Put the patient in the middle of the tarp, put some water in with ice, and hold up the sides to oscillate them slowly so you\u2019re moving the water from side to side.<\/p>\n

Every sports team should have access to a cooling vessel. About\u00a0half the states require it<\/a>. As that expands, these safety practices will likely trickle down to youth sports, too.<\/p>\n

If a player appears to be suffering from heatstroke, cool them down and call 911. Having a comprehensive\u00a0emergency action plan<\/a>\u00a0ensures that all personnel know how to respond.<\/p>\n

What else can teams do to prepare?<\/strong><\/h4>\n

Exertional heatstroke is\u00a0a top cause of sports-related death<\/a>\u00a0across all levels of sports, but proper recognition and care can save lives.<\/p>\n

Athletic trainers are vital for sports programs because they are specifically trained to recognize and manage patients suffering from exertional heatstroke and other injuries. As\u00a0hot days become more common<\/a>, I believe all sports programs, including high school sports programs, should have an athletic trainer on staff to keep players safe.<\/p>\n

Author Bio:<\/strong> Samantha Scarneo-Miller is Assistance Professor of Athletic Training at West Virginia University<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

High school sports teams start practices soon in what has been\u00a0an extremely hot summer\u00a0in much of the country. Now, before they hit the field, is the time for athletes to start slowly and safely building up strength and stamina. Studies have found that the greatest risk of heat illness occurs in the\u00a0first two weeks\u00a0of team […]\n… learn more→<\/a><\/p>","protected":false},"author":33,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[357431],"tags":[435034],"coauthors":[11733],"class_list":["post-73570","post","type-post","status-publish","format-standard","hentry","category-university-sport","tag-heat-illness"],"acf":[],"yoast_head":"\nSports in extreme heat: How high school athletes can safely prepare for the start of practice, and the warning signs of heat illness - World leading higher education information and services<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/world.edu\/sports-in-extreme-heat-how-high-school-athletes-can-safely-prepare-for-the-start-of-practice-and-the-warning-signs-of-heat-illness\/\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:locale\" content=\"en_US\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:type\" content=\"article\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:title\" content=\"Sports in extreme heat: How high school athletes can safely prepare for the start of practice, and the warning signs of heat illness - World leading higher education information and services\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:description\" content=\"High school sports teams start practices soon in what has been\u00a0an extremely hot summer\u00a0in much of the country. 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