Summer Heat and Safety for Athletes

It's a scorcher out there, folks! And as summer continues to heat up and temps camp out in the triple digits, it is important to take precautions and protect yourself from heat illness while being outdoors. Extremely high temperatures especially put athletes at an increased risk for heat illness.  Knowing the steps for prevention can help keep you safe.

The common denominator of heat illness prevention is: Water, Rest, Shade. Getting plenty of all three when outdoors is the best way to beat the heat and stay out of trouble.  

Heat Safety Tips

• Stay hydrated throughout the day by drinking water steadily; don't wait until you're thirsty.
• Avoid caffeine and alcohol which cause us to lose water more rapidly.
• Take frequent breaks in the shade or indoors in an air conditioned space.
• Wear loose fitting, lightly colored and lightweight clothes.
• Check on friends and neighbors.
• Minimize use of heat-generating appliances like stoves or ovens.
• Do not exercise outdoors. If you must exercise outdoors, only exercise in the early morning hours, before 8 a.m.
• Take cool showers or baths to cool down.
• Check the local news and other outlets for important safety information.

When overheating does occur, it's important to recognize the signs and symptoms of heat-related illness. The Occupational Safety and Health Administration (OSHA) identifies four stages of heat-related illness: heat rash, heat cramps, heat exhaustion and heat stroke.

Heat Rash 
Heat Rash is an irritation to the skin caused by sweat buildup. While common, heat rash is usually treatable by getting individuals into a cool environment with good ventilation.

Heat Cramps
Sweating causes a loss of body salts and fluids, which can lead to heat cramps. An individual suffering from muscle spasms or pain due to the heat should move to a cool area, rest and hydrate. 

Heat Exhaustion
If the body loses too much water and salt, heat exhaustion may result. Signs of heat exhaustion include cool, moist skin, nausea, headache, dizziness, weakness and rapid pulse. Workers should immediately lie down in a cool area, drink lots of water and apply cold compresses or ice packs if available. If signs of heat exhaustion do not abate or worsen, the individual should go to the emergency room.

Heat Stroke
Heat Stroke is a medical emergency.  Heat stroke signs and symptoms are:

• Nausea
• Headache
• Weakness
• Poor concentration
• Flushed skin
• Lightheadedness
• Fatigue
• Vomiting

If you or someone you know develop any of these heat stroke symptoms, take immediate steps to lower body temperature and get hydrated. Stop exercising right away and get out of the heat. Cool your body down by removing extra clothing or equipment and sit in a tub of cold water or place wet towels or ice pack on your neck, forehead and under your arms. Continue to drink fluids. If your condition gets worse or you don't start to feel better, seek medical attention or speak with your healthcare provider right away.

Don't be afraid to get out and enjoy summertime with your friends and family. Just be sure to be prepared, use precaution and common sense, and know when it's time to take a rest.