Heat stroke is a life-threatening condition that can be caused by exercising in hot weather. It is completely preventable, and coaches play a key role in ensuring the safety of their athletes. The following measures can be taken by coaches to prevent heat stroke in athletes:
Characteristics | Values |
---|---|
Acclimatization to heat | Gradually increase the duration and intensity of exercise during the first 10-14 days of heat exposure |
Hydration | Drink plenty of water before, during and after activity |
Early recognition of heat-related illness | Be proactive and pull athletes out of the game or practice if they are struggling |
Cooling | Use cold compresses or ice to cool athletes down |
Rest | Provide frequent breaks during hot weather, at least 15 minutes per hour of practice |
Clothing | Wear loose-fitting, absorbent or moisture-wicking clothing without extra equipment |
Timing of practice | Avoid scheduling practice during the hottest parts of the day (10 am - 5 pm) |
Weight monitoring | Weigh athletes before and after practice to monitor water loss |
What You'll Learn
Gradually acclimatise athletes to the heat
Gradually acclimatising athletes to the heat is the biggest method of preventing heat stroke. This process usually takes between 10 and 14 days, and involves athletes slowly increasing the duration and intensity of their exercise or activity in hot conditions.
During the first two weeks of heat exposure, coaches should ensure athletes begin with shorter, less intense practices in the heat, and gradually make them longer and more intense. This is especially important for children and teens who may be out of shape and/or considered overweight (with a BMI over 25). The National Athletic Trainers' Association suggests a 14-day period in its high school-specific guidelines for preseason heat acclimatisation.
Athletes should also be encouraged to initiate their own conditioning programme several months before the season begins. During the hottest weather, practice sessions should be scheduled during cooler parts of the day, avoiding the hottest parts of the day (10 am–5 pm).
In addition to the above, coaches should also consider the following:
- Start with shorter, less intense practices with longer rest breaks between intense exercise periods.
- Emphasise instruction over conditioning during the first few days of preseason practice.
- Minimise the use of heat-retaining protective gear such as helmets, shoulder pads, and pants during the first few practices. Introduce them progressively over successive days.
- Progressively introduce contact.
- Hold only one practice per day.
- Limit practice time to two hours, which includes warm-up, stretching, cool-down, walkthrough, and conditioning.
- Ensure athletes begin practice fully hydrated and continue hydrating with frequent water or sports drink breaks throughout practice.
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Ensure athletes are well-hydrated
Ensuring athletes are well-hydrated is a key factor in preventing heat stroke. Coaches should ensure that athletes have access to unlimited amounts of water during practices and games. It is also important to stress that athletes need to drink water before and after activity. This is because dehydration can have severe consequences and be life-threatening under the right conditions.
Athletes should be encouraged to drink 16 oz. of water or a sports drink two hours before physical activity, and a further 8 to 16 oz. 15 minutes prior to physical activity. During exercise, they should be allowed to drink as much as they want, with no restrictions. As a rule of thumb, athletes should aim to drink 4 to 8 oz. of fluid every 15 to 20 minutes. After exercise, athletes should drink enough to replace any weight lost from exercise—around 16 to 20 oz. of fluid for every pound lost.
Water should be the main fluid available during exercise. However, sports drinks with an appropriate carbohydrate and sodium formulation may be beneficial in certain situations, such as intense exercise lasting longer than 60 minutes, poor hydration prior to activity, or a high sweat rate. The appropriate sodium content in sports drinks is .4 to 1.2 grams per liter to assist with fluid retention.
To monitor dehydration, athletes should be weighed before and after each practice. Weight loss greater than 3% indicates a substantial risk, and 5% indicates a significant danger to the athlete. Urine volume and colour can also be used as an indicator of hydration—small amounts of dark urine indicate dehydration, whereas regular and light-coloured or nearly clear urine indicates adequate hydration.
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Provide frequent breaks
Providing frequent breaks is a crucial strategy for preventing heat stroke in athletes. Here are some detailed guidelines for coaches to ensure their athletes remain safe and healthy during practice or competitions in hot conditions:
Adjusting Activity and Providing Rest
It is important to adjust the activity level and provide frequent rest periods during hot weather. This can include reducing the intensity of exercises or introducing more breaks as the temperature rises. A good rule of thumb is to ensure athletes have at least 15 minutes of rest per hour of practice. This allows their bodies to recover and helps prevent overheating.
Creating Shaded Rest Areas
Athletes should have access to shaded areas during breaks. This provides relief from direct sunlight and helps lower their body temperature. Coaches should encourage athletes to remove or loosen helmets, jerseys, or any other equipment during these breaks. This promotes better airflow and cooling.
Monitoring Athletes
During breaks, coaches should closely monitor athletes for any signs of heat-related illness or exhaustion. This includes watching for symptoms such as fatigue, dizziness, nausea, or confusion. If any athlete exhibits these symptoms, they should be immediately removed from the activity and given further attention. Coaches should also be mindful of athletes who are at higher risk, such as those who are poorly conditioned, overweight, or have a history of heat illness.
Encouraging Hydration
Frequent breaks are also an opportunity to encourage hydration. Coaches should ensure athletes are drinking enough water or sports drinks during these breaks. Proper hydration plays a vital role in preventing heat stroke. It is recommended to provide cold water and sports drinks in unlimited quantities and to strictly enforce scheduled water breaks.
Adjusting Practice Schedules
In addition to providing frequent breaks, coaches should consider adjusting practice schedules to avoid the hottest parts of the day. This typically means avoiding practices between 10 am and 5 pm. By scheduling practices during cooler times of the day, such as early morning, the risk of heat stroke is significantly reduced.
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Monitor athletes' weight
Weighing athletes before and after practice is an important step in preventing heat stroke. Weight loss greater than 3% indicates a substantial risk, and 5% indicates significant danger to the athlete.
Athletes should be weighed before and after each practice to monitor water loss. This is especially important for athletes who are poorly conditioned, overweight, have an acute illness, or have cystic fibrosis, diabetes, or mental retardation.
Athletes with a previous history of heat illness should be watched closely during practices and hot weather.
Coaches should be aware of the warning signs of dehydration or heat illness, such as fatigue, lethargy, inattention, stupor, and/or awkwardness. If an athlete is exhibiting any of these signs, they should be immediately removed from participation, cooled down, and placed in a shaded environment.
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Avoid heavy or wet clothing
To prevent heat stroke, it is important to avoid heavy or wet clothing. This is because wearing excess clothing or clothing that is tight-fitting will not allow the body to cool down properly. Clothing that is lightweight, loose-fitting, and made of breathable fabric is ideal as it allows for airflow and aids in cooling the body. Light-coloured clothing is also preferable as it reflects heat better than darker colours, which absorb heat.
It is also important to consider the type of fabric. Some fabrics are better at drawing sweat away from the skin, which helps to cool the body as the sweat evaporates. The upper body tends to sweat more than the lower half, so wearing clothing that is loose-fitting from the waist up allows for more air circulation and is an effective way to transfer heat away from the body.
In addition to clothing, it is also important to protect against sunburn. Sunburn affects the body's ability to cool itself, so it is recommended to wear a wide-brimmed hat and sunglasses when outdoors, as well as using sunscreen with an SPF of at least 30.
By choosing the right clothing and taking precautions against sunburn, individuals can effectively prevent heat stroke and stay safe in hot weather.
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Frequently asked questions
Coaches can prevent heat stroke by ensuring athletes are gradually acclimatised to the heat, well-hydrated, and dressed appropriately. They should also be vigilant for any signs of heat stroke, such as dizziness, nausea, and confusion, and be prepared to act quickly to cool down an athlete's body temperature.
The early signs of heat stroke include headaches, dizziness, nausea, and vomiting. However, heat stroke can also develop without warning, so it is important to be vigilant and act quickly if any signs are observed.
If an athlete is showing signs of heat stroke, coaches should immediately remove them from the activity, move them to a cooler location, and begin cooling their body temperature using methods such as ice water immersion or cold towels. Emergency services should be called, and the athlete should not return to activity without a medical clearance.
Factors that increase the risk of heat stroke include high temperatures and humidity, inadequate hydration, intense physical activity, and wearing heavy or heat-retaining equipment. Additionally, certain individuals may be more susceptible to heat stroke, including those who are poorly conditioned, overweight, or have certain health conditions.