This post is sponsored and written by Children’s Mercy.
After months of cold, everyone is excited for a warm, sunny summer. Some of us are looking forward to relaxing pool days and beach vacations, while student-athletes are playing summer sports and preparing for their return to school sports. It’s important for student-athletes to be mindful of rising temperatures during their outdoor workouts – but they’re not the only ones who can be affected by heat-related illness or dehydration. Here are some steps to help the whole family – including your athletes – beat the heat this summer.
Warning signs of heat stroke and heat-related illness
- Feeling nauseous, or feeling like you need to throw-up
- Headache
- Weakness
- Poor concentration, unable to focus
- Flushed skin
- Lightheadedness, dizzy
- Fatigue, feeling tired easily
- Vomiting
If you develop any of these heat stroke symptoms, you must take steps to lower the body temperature and get hydrated immediately.
- If you’re exercising, stop right away and get out of the heat.
- Cool the body down by removing extra clothing or equipment.
- Sit in a tub of cold water or place wet towels or an ice pack on your neck, forehead and under your arms.
- Continue to drink fluids.
- If the condition gets worse or you do not start to feel better, seek medical attention or speak with your health care provider.
Ways to prevent heat-related illnesses
There are several ways to avoid dehydration or heat-related illness in the summer months. These tips are also great for student-athletes to help ensure they are healthy and prepared for exercise outdoors.
- Keep hydrated
- Drink water every day and maintain a healthy hydration level. Do not start exercise and physical activity dehydrated.
- Carry water or a refillable water bottle with you to stay hydrated.
- A recovery drink, like chocolate milk, may be needed within 30 minutes of a tough exercise. Chocolate milk is a great choice of drink post-workout with excellent ration of fats and sugars.
Dress for the sun
- Avoid thick material clothing. Instead, wear lightweight and breathable clothing.
- Avoid dark-colored clothing like black, brown, dark grey.
- Change any wet clothing often.
- Wear sunscreen of SPF 30 or higher. Sunscreen is needed for all skin types to prevent a sunburn. A sunburn can make it harder for your body to cool itself.
- Apply the sunscreen 30 minutes before going outside and reapply it every 2 hours.
Exercise when it’s coolest
- Avoid the midday sun by exercising before 10 a.m. or after 6 p.m., if possible. The sun is hottest midday, so try to choose a cooler time of day.
- Exercise in shady areas which have cooler temperatures and more protection from the sun.
- When exercising in high heat and humidity, rest 10 minutes for every hour. This will help the body to cool down and not overheat.
- If possible, try to get used to exercising in warmer temperatures before having a full-out practice or activity. Opting for shorter sessions at first, or lower intensity until your student-athlete is acclimated to the temperatures, then increasing.
When exercising outside, take note of the symptoms of heat-related illnesses and know how to recognize them. During a workout, it can be easy to mistake the signs of heat stroke for a tough exercise, so it is important to be on the lookout for them. If you suspect a case of heat stroke or any kind of heat illness, get to a cool place as soon as possible and call 9-1-1.
This post is written by Gregory S. Canty, MD – Pediatric Orthopedic Surgery, Sports Medicine
Children’s Mercy Kansas City offers pediatric emergency and urgent care for those unexpected bumps and bruises. With the region’s only Level I pediatric trauma center, plus online scheduling for telehealth and in-person urgent care visits, our pediatric specialists are ready to care for your child. To find the nearest emergency room or urgent care near you, visit childrensmercy.org/locations.
