Tips for practicing and competing in hot and humid conditions

Written by Dr. David Geier, The American Orthopaedic Society for Sports Medicine (AOSSM) 

Summer football practices are underway and preparation for fall sports make it important to pay attention to the heat. The hot and humid summer conditions can place tremendous stress on the bodies of young athletes. They also pose a risk for serious heat-related medical illness.

One option for dealing with the heat would be to avoid it altogether. However, many sports activities, like summer football practices, take place outside during the day. Athletes are left pondering ways to train and compete safely in these conditions.

Here are some ideas that might help you prepare for sports and exercise in the heat.

Acclimatization

It can take elite athletes anywhere from a few days to two weeks for their cardiovascular systems to adjust to the hot temperatures. Those of us in less-than-optimal shape might take even longer.

Rather than training at full speed right away, it is probably safer, and better for your athletic performance, to gradually increase your exposure. Slowly increase the volume, duration, and intensity of your training in the heat. Add protective equipment and uniforms throughout the adjustment period.

Many states have acclimatization guidelines that mandate the length of practices and the equipment worn during the first days of practice. These guidelines aim to help the athletes’ bodies get used to the conditions.

Hydration

Ideally you want to stay hydrated while training. You must take in roughly the same amount of fluid you lose in sweat to maintain hydration. It is a good idea to drink fluids throughout the day, including before, during and after sports and exercise.

Water is probably the best beverage for most people. For intense heat or longer training sessions, drinks with sodium and electrolytes can help restore fluids.

For athletes training or competing over many days, weighing yourself daily can help you determine if you are adequately replacing lost fluids.

Breaks during training

While you might not be able to take breaks during a competition, you can add them to your training sessions. Experiment with breaking up physical activity into shorter blocks of time. If possible, try to go in the shade or indoors for a few minutes.

Rest and recovery periods between competitions

If you must play several games or matches in a single day, as in weekend tournaments, coaches can work with event organizers to schedule at least two hours of rest and recovery between contests.

Cooling measures

Many options to cool your body before and during activity exist. Precooling your body with ice towels before you train or compete is one option. Fans, ice vests and even cold baths can help athletes in extreme conditions.

Finally, it is critical that you stop and seek medical attention if you develop any signs or symptoms of heat illness, such as dizziness, weakness, or nausea. Pay attention to your teammates and watch for signs that they might be struggling.

Exertional heat stroke is rare, but it can occur even in highly trained athletes. Fortunately you can prevent most of these events by preparing ahead of time and taking some simple steps while we train and compete in the heat. For more information on visit www.stopsportsinjuries.org and download their tip sheet on heat illness.

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