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Heat Safety Tips for Athletes
...safety first for fitness enthusiasts and athletes as the temperatures soar.
Record-setting heat is baking the country and the American Red Cross urges safety first for fitness enthusiasts and athletes as the temperatures soar.
SAFETY FOR ATHLETES Avoid workouts and exercise during the hottest times of the day – schedule them for early in the day or later in the evening. Other ways to stay safe include:
Get acclimated to the heat by reducing the intensity of your workouts or exercise until you are more accustomed to the heat.
Take frequent, longer breaks. Stop about every 20 minutes for fluids and try to stay in the shade.
Many school athletes attend summer camps at this time of the year. Those in charge should reduce the amount of heavy equipment athletes wear in the extremely hot weather.
Dress athletes in net-type jerseys or light-weight, light-colored cotton tee shirts and shorts.
Know the signs of heat-related emergencies and monitor athletes closely.
Athletes should inform those in charge if they are not feeling well.
DANGER SIGNS Knowing the signs of heat-related emergencies and how to help someone who is suffering from the heat is important.
Heat cramps are muscular pains and spasms that usually occur in the legs or abdomen caused by exposure to high heat and humidity and loss of fluids and electrolytes. Heat cramps are often an early sign that the body is having trouble with the heat. If someone is experiencing heat cramps:
Get the person to a cooler place and have him or her rest in a comfortable position. Stretching, massaging and icing the affected muscle may help.
Give a half glass of cool water or a sports drink with electrolytes every 15 minutes. Do not give liquids with alcohol or caffeine in them, as they can make conditions worse.
Heat exhaustion is caused by a combination of exercise induced heat and fluid and electrolyte loss from sweating. Signs of heat exhaustion include cool, moist, pale or flushed skin; heavy sweating; headache; nausea; dizziness; weakness; and exhaustion. To help someone with these symptoms:
Move the person to a cooler place. Remove or loosen tight clothing. Spray him or her with water or apply cool, wet cloths or towels to the skin. Fan the person. If the person is conscious, give small amounts of cool water cool water or a sports drink with electrolytes to drink. Make sure the person drinks slowly. Watch for changes in his or her condition.
If the person refuses water, vomits or begins to lose consciousness, call 9-1-1. .
Heat stroke (also known as sunstroke) is a life-threatening condition in which a person’s temperature control system stops working and the body is unable to cool itself.
Signs of heat stroke include those of heat exhaustion and hot, red skin which may be dry or moist; change or loss of consciousness; seizures; vomiting; and high body temperature.
Heat stroke is life-threatening. Call 9-1-1 immediately.
Move the person to a cooler place. Quickly cool the person’s body by immersing them up to their neck in cold water if possible. If unable to immerse them, continue rapid cooling by applying bags of ice or cold packs wrapped in a cloth to the wrists, ankles, groin, neck and armpits, spraying with water and/or fanning.
About the American Red Cross: The American Red Cross shelters, feeds and provides emotional support to victims of disasters; supplies about 40 percent of the nation's blood; teaches skills that save lives; provides international humanitarian aid; and supports military members and their families. The Red Cross is a not-for-profit organization that depends on volunteers and the generosity of the American public to perform its mission. For more information, please visit redcross.org or cruzrojaamericana.org, or visit us on Twitter at @RedCross.
Learn a lifesaving skill from the Red Cross this year.
Emergency is the one-download resource that puts vital information at your fingertips. This “all-inclusive” app combines more than 35 different severe weather and emergency alerts from natural to man-made, giving you real-time information to help keep you and your loved ones safe.
Users can schedule appointments, track total donations, earn rewards and invite others to join them on a lifesaving team. The Blood Donor App is a great new way to help meet the constant need for blood.
Help your child become a confident swimmer. The American Red Cross Swim app puts the 100 year old Learn to Swim program in the palm of your hand. Brush up on your water safety knowledge, play parent child games together and track your child’s progress in the class.
Take care of your furry family member. The American Red Cross Pet First Aid app puts veterinary advice for everyday emergencies in the palm of your hand. Get the app and be prepared to act when called upon. With videos, interactive quizzes and simple step-by-step advice it’s never been easier to know Pet First Aid.
Be ready for wildfires with the Wildfire App by the American Red Cross. Get the latest state-by-state wildfire news and updates, prepare your family, home and pets, let loved ones know that you are safe even if the power is out – a must have for anyone who lives in an area that is susceptible to wildfires or has loved ones that do.
Get your family and home ready for a tornado with the official Tornado App from the American Red Cross. The Tornado app puts everything you need to know prepare for a tornado – and all that comes with it – in the palm of your hand. With interactive quizzes and simple step-by-step advice it’s never been easier to be ready.
Get the Tornado App
First Aid App
The official American Red Cross First Aid app puts expert advice for everyday emergencies in your hand. Available for iPhone and Android devices, the official American Red Cross First Aid app offers videos, interactive quizzes and simple step-by-step advice it’s never been easier to know first aid.
Monitor conditions in your area or throughout the storm track, prepare your family and home, find help and let others know you are safe even if the power is out – a must have for anyone who lives in an area where a hurricane may strike or has loved ones who do.
The Red Cross Shelter Finder is available in the iTunes store and works on iOS devices. The Shelter Finder displays open Red Cross shelters and their current population on an easy to use map interface.
Be ready for an earthquake with Earthquake by American Red Cross. Get notified when an earthquake occurs, prepare your family and home, find help and let others know you are safe even if the power is out – a must have for anyone who lives in an earthquake-prone area or has loved ones who do.