PREVENTION OF HEAT ILLNESS

ENVIRONMENTAL CONDITIONS

Being aware of environmental conditions could potentially save an athlete's life.  Coaches and trainers should be aware of the temperature, heat index, and humidity before and during exercise or practice.  Following a few simple guidelines could be the key to preventing heat illness.  

The temperature and heat index should be used as a guide for practices and competitions.  As a general rule, it's too hot for outdoor sports if the temperature is above 90º or the temperature is over 70º and the humidity is over 65%.
 
Modify workouts and competition in response to the environmental conditions.  For example, practice early in the morning or late in the afternoon.  If you must practice during the heat of the day, try to find a shady area.

HYDRATION

It is very important to drink a lot of fluids and avoid dehydration.  Thirst or the lack of it is not an accurate indication of dehydration.  You may lose up to 8 cups (64 oz) of water for every hour that you exercise.

* Cold water is best for fluid replacement, while sports drinks may also be used.
* Avoid fluids that contain caffeine or alcohol.  These cause loss of fluid through urination. 
* DO NOT drink soda or other carbonated beverages with sugar. Water is best absorbed by the stomach.
* Begin practice well hydrated.  Drink at least 2 cups (16 oz) of water 30 minutes before practicing. 
* Take a fluid break every 20 minutes and drink at least 2 cups (16 oz) of water.
* A sports drink, to replenish salt and potassium, may be useful if practicing for longer than 1 hour.
* Rate of sweating is related to body mass - heavy players should have more fluid and lighter players may have less.
* Re-hydrate after practice.  Weigh before and after practice, drinking 2 cups (16 oz) of water for each pound lost.

APPROPRIATE CLOTHING

Another concern, which is often overlooked, is the clothing worn during practice.  Dark, heavy clothes can trap in heat and interfere with the body's cooling mechanism.  Heavy clothes not only include items such as sweatshirts or shirts made of  heavy cotton, but also include lightweight shirts or shorts that are soaked with sweat.  Conditions, other than heat illness, that may occur from sweaty or dirty clothes include jock itch, athlete's foot, boils, acne, rashes, and blisters.

While practicing, athletes should remember the following: 
* Wear lightweight, loose fitting, light colored clothing
* Expose as much skin as possible to facilitate sweat evaporation (use sunscreen to prevent sunburn)
* Equipment (i.e. shoulder pads, helmets, catcher's gear) should be taken off periodically to cool down the body.
* During two-a-day practices, clean clothes (socks, underwear, shorts, shirts) should be worn for each practice.

ACCLIMATION / CONDITIONING

Acclimation to the heat is very important for the prevention of heat illness.  Acclimation will take approximately four weeks for kids and adolescents and two weeks for adults.  Coaches should begin with light, short practice sessions without equipment or pads.  Ideally, athletes should acclimate themselves to the heat by running and getting into shape prior to the start of organized practice.