With increased temperatures on the horizon in the Kansas City Area, the health of your athlete is extremely important. Heat-related illnesses are a serious concern for athletes, especially during the hot summer months. The Korey Stringer Institute at the University of Connecticut and USA Football have created a guide to the most common heat illnesses, their symptoms, and treatments, along with essential hydration and acclimatization strategies to keep athletes safe and performing at their best. Understanding and managing heat stress is crucial for maintaining health and performance of athletes during the summer.
Common Heat Illnesses
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Heat Syncope
- Description: Fainting due to insufficient blood flow to the brain, typically occurring during initial days of heat exposure.
- Symptoms: Dizziness, lightheadedness, weakness, loss of consciousness, pale or sweaty skin, weak pulse.
- Treatment: Move to a cool area, remove equipment, elevate legs, rehydrate with water or a sports beverage.
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Heat Cramps
- Description: Painful muscle cramps, often in the legs, arms, or abdomen, due to dehydration and sodium loss.
- Symptoms: Dehydration, sweating, muscle spasms, fatigue.
- Treatment: Rest in a cool place, stretch and massage muscles, provide fluids and salty foods, use ice massage if cramps persist.
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Heat Exhaustion
- Description: Inability to continue exercise due to energy depletion and insufficient blood flow to the heart.
- Symptoms: Headache, nausea, dizziness, chills, dehydration, heavy sweating, core body temperature between 96.8-105°F.
- Treatment: Move to a shaded area, remove excess clothing, cool with fans or ice towels, provide oral fluids.
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Exertional Heat Stroke (EHS)
- Description: A medical emergency where body temperature exceeds 104°F, leading to central nervous system dysfunction.
- Symptoms: High rectal temperature, irrational behavior, altered consciousness, muscle cramps, profuse sweating.
- Treatment: Activate emergency plan, cool rapidly via ice water immersion or cold towels, call 911, monitor vital signs.
Hydration Strategies
Proper hydration is vital to prevent heat illnesses. Here are key recommendations:
- Before Exercise: Drink 16-24 oz. of water or sports drinks.
- During Exercise: Have unlimited access to water, with a rule-of-thumb to consume 200-300ml every 15 minutes. Consider sports drinks for sessions longer than 60 minutes.
- After Exercise: Drink 16 oz. of water or sports drinks for each pound of weight lost during exercise.
Acclimatization
Gradual acclimatization helps the body adapt to exercising in the heat, improving performance and safety:
- Duration: A 10- to 14-day period with gradual increases in exercise intensity, duration, and equipment use.
- Strategies: Modify practice times, remove equipment, provide frequent breaks, and monitor environmental conditions by referring to the KCFC weather line to make sure you are in compliance with KCFC's heat policy (Section 7.06 (G).
By understanding the signs, symptoms, and treatments of heat illnesses, and following proper hydration and acclimatization practices, athletes can safely train and compete even in hot conditions. Stay informed, stay hydrated, and stay safe!
For the full the article, please refer to https://usafootball.com/health-safety/heat-hydration.