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Red Cross Offers Tips On How To Stay Safe As Extreme Heat Continues

Record-setting temperatures and extreme drought are still plaguing most of the southern region of the United States, a hazardous situation for people living there. The hot weather is especially dangerous for athletes practicing for their various fall sports.

The American Red Cross has steps residents of the affected states can take to help ensure their well-being during the ongoing heat wave, with special advice for team officials to follow to help ensure the safety of their players.

“Keeping athletes safe during extreme temperatures is as important as getting them ready for the upcoming season,” said Dr. David Markenson, chair of the American Red Cross Scientific Advisory Council. “One of the most important thing athletes can do is stay hydrated. Drink plenty of fluids like water or sports drinks with electrolytes before, during and after practice – even if you are not thirsty. Avoid drinks with caffeine or alcohol,” Markenson added.

During the hot weather, team practices should be scheduled for early in the day and later in the evening to avoid exposing players to the hottest times of the day. Other steps teams, schools and parents should take to protect their athletes include:

  • Allow athletes to get acclimated to the heat by reducing the intensity of practice until they are more accustomed to it.
  • Make frequent, longer breaks a regular part of practice. About every 20 minutes stop for fluids and try to keep the athletes in the shade if possible.
  • Reduce the amount of heavy equipment—like football pads—athletes wear in extremely hot, humid weather.
  • Dress athletes, when appropriate, in net-type jerseys or light-weight, light-colored, cotton T-shirts and shorts.
  • Know the signs of heat-related emergencies and monitor athletes closely.

“Knowing the signs of heat-related emergencies and how to help someone who is suffering from the heat is vital,” Markenson stressed. “Coaches and parents need to be vigilant in watching for signs of heat-related emergencies. Athletes should inform their coaches, teachers or parents if they are not feeling well.”

The hot, dry weather is expected to continue for at least the next week in areas of the south. Texas, Oklahoma and Arkansas have been particularly hard hit by the heat wave. Red Cross chapters have opened cooling centers in some areas and supported first responders as they answer numerous calls for grass blazes and home fires.

The Red Cross has steps people should follow to help ensure their safety as the heat continues:

  • If someone does not have air conditioning, they should choose places to get relief from the heat during the warmest part of the day, such as schools, libraries, theaters or malls.
  • Temperatures inside a vehicle quickly reach dangerous levels. Never leave children or pets alone in enclosed vehicles.
  • People should stay hydrated by drinking plenty of fluids even if they aren’t thirsty. Avoid drinks with caffeine or alcohol.
  • During the heat, it’s best to eat small meals and eat more often.
  • Avoid extreme temperature changes.
  • Wear loose-fitting, lightweight, light-colored clothing. Avoid dark colors because they absorb the sun’s rays.
  • Slow down, stay indoors and avoid strenuous exercise during the hottest part of the day.
  • Postpone outdoor games and activities.
  • Use a buddy system when working in excessive heat.
  • If someone must work outdoors, they should take frequent breaks.
  • Check on family, friends and neighbors who do not have air conditioning, who spend much of their time alone or who are more likely to be affected by the heat.
  • Check on your animals frequently to ensure that they are not suffering from the heat.

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 or the local emergency number.

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 or the local emergency number 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.

Learn how to prevent and respond to heat-related and other emergencies by taking a First Aid/CPR/AED course. Contact your local Red Cross or visit to register.