Heat Safety for Student Athletes: Doctor Shares Hydration Tips and Warning Signs
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As summer conditioning and fall sports intensify, an INTEGRIS Health sports medicine physician urges families and coaches to recognize dehydration and heat illness before symptoms become an emergency.
Rising temperatures and demanding preseason workouts can put student athletes at increased risk for dehydration and heat-related illness.
Practices, games and conditioning sessions can become dangerous when athletes do not have adequate water, rest or time to adjust to exercising in hot weather. Athletes who train on hot days are more likely to become dehydrated or develop a heat-related illness, according to the Centers for Disease Control and Prevention.
“Proper hydration is one of the simplest and most effective ways to protect young athletes,” says Andrew Young, M.D., a board-certified family medicine physician with fellowship training in sports medicine at INTEGRIS Health Medical Group Edmond East.
“Prevention begins long before a player steps onto the field,” Young says. “Athletes should arrive well hydrated, recognize early symptoms of heat illness and understand when to seek medical attention.”
Warning signs athletes should not ignore
Dehydration and heat illness may begin with symptoms that athletes mistake for ordinary fatigue. Warning signs can include:
- Excessive thirst
- Fatigue or unusual weakness
- Headache
- Dizziness or lightheadedness
- Muscle cramps
- Nausea
- Reduced athletic performance
- Dark-colored urine
Muscle cramping may be an early sign of heat-related illness. Athletes who feel faint or weak should stop activity and move to a cool place.
Confusion, loss of consciousness, collapse or other sudden changes in behavior may signal heat stroke, a life-threatening medical emergency. Call 911 immediately and begin cooling the athlete while emergency help is on the way. Do not leave the athlete alone.
Seven ways to help protect student athletes from the heat
Parents, coaches and athletic programs can lower the risk of dehydration and heat-related illness by taking the following precautions:
- Hydrate before activity begins. Athletes should drink water consistently throughout the day and should not wait until they feel thirsty.
- Schedule activity during cooler hours. When possible, hold outdoor workouts earlier in the morning or later in the evening.
- Provide frequent water and rest breaks. Athletes should always have access to fluids, shade and a place to cool down.
- Increase activity gradually. Give athletes time to adjust to the heat instead of beginning the season with sudden, high-intensity workouts. Heat acclimatization generally requires a gradual increase in exercise and heat exposure rather than an immediate return to full activity.
- Choose appropriate clothing. Lightweight, loose-fitting and light-colored clothing can help the body manage heat when sport-specific equipment is not required.
- Use a buddy system. Teammates should monitor one another for dizziness, weakness, confusion, cramping or an unusual decline in performance.
- Prioritize recovery. Adequate sleep, nutrition and recovery time between training sessions support an athlete’s ability to exercise safely.
“Young athletes often focus on competition and performance while overlooking the importance of proper hydration,” Young says. “By the time an athlete feels thirsty, dehydration may already be affecting performance and increasing the risk of heat-related illness.”
What parents and coaches can do before practice
Parents can help by sending athletes to every practice and game with a filled, clearly labeled water bottle. They should also encourage athletes to speak up when they feel dizzy, weak, nauseated, unusually tired or confused.
Coaches and athletic staff should ensure that athletes have access to water, shade and cooling areas. Programs should also maintain a venue-specific emergency action plan and make sure staff members know how to recognize and respond to heat-related illness. The National Athletic Trainers’ Association recommends that athletic organizations establish policies and emergency procedures for preventing, identifying and treating exertional heat illness.
Creating a team culture in which athletes can report symptoms without fear of losing playing time is also important. Pushing through signs of heat illness can allow a preventable condition to become a medical emergency.
Consistent hydration, gradual heat acclimatization, appropriate rest breaks and a practiced emergency response plan can help athletes train and compete more safely throughout the summer and fall sports seasons.
For more information about keeping student athletes healthy or to schedule an appointment with Dr. Young, call 405-657-3950.
Medical note: This article provides general educational information and is not a substitute for individualized medical advice. Call 911 for confusion, loss of consciousness, collapse or suspected heat stroke.
