With April just a week away, the start of spring training is promised. Eager students and coaches are ready to put a long winter behind them and get back on the field. But, as temperatures climb and the season extends, certain risks are heightened, such as heatstroke. According to the North Carolina Injury Prevention Research Center, the five-year block from 2005–2009 had more heatstroke deaths than any other five-year period in the past 35 years.
It is important that parents, faculty, staff, and certainly those involved with athletics are able to identify the signs of heatstroke to prevent tragedy. As training season gets underway, here are a few tips to pass along to reduce your students’ risk of heatstroke.
Start slow. If your school is in a warm part of the country and heat is already a concern, gradually intensify your practices. Take time for students to warm up and stretch. Slowly increasing body heat gives the body a chance to gradually acclimate to heat and humidity, helping to prevent sudden shock and heat exhaustion. As the season extends, practice times may need to be adjusted to cooler times of the day, e.g., early morning or late afternoon/dusk.
Drink up. Cool water should be available for all athletes, and they should be encouraged to take regular mini-breaks during practices to hydrate. Drinking too fast can put the body in shock and induce vomiting. To reduce the risk of shocking the body as well as heat-related illnesses, periodic breaks should be a planned part of practice. Students should drink even if they’re not thirsty. It’s important to remember that, by the time the body tells the mind it’s thirsty, the body could already have lost 2% body water weight—putting the student in the impairment zone.
Weigh in, weigh out. Weighing students before and after practices is a good way to observe and record water loss. On average, the body loses approximately 34 ounces of fluid per hour of exercise. Extreme heat and humidity can triple that loss. Weight loss greater than 3% is a substantial risk, and weight loss greater than 5% should be acted upon immediately, as this can indicate a serious health risk for the student. Sweat loss can easily escalate from an athletic performance issue to an acute medical condition. Extreme dehydration can lead to electrolyte imbalances that result in acidosis, as well as put students at risk for serious heat illnesses.
Health check first. Before each practice begins, ask students if they’re 100% healthy. Those who are fighting a cold, suffering from allergies, or any acute illness will likely be more sensitive to the warmer conditions than those who are 100%. It’s important that these students are closely observed for any warning signs of a heat-related illness. Overweight and unconditioned students are also at a greater risk—even if they report feeling A-OK. Coaches should keep a close watch on these students as well.
Know the signs. Coaches and volunteers (all adults involved in your school’s athletic program) should be aware of the warnings of heat-related illnesses. Fatigue, lethargy, loss of awareness, heavy sweating, nausea, and clammy skin are just some of the warning signs that warrant immediate attention.
