Heat Can Be Dangerous ─ Protect Student Athletes During Outdoor Workouts

It’s time for student athletes to get ready for the upcoming fall season, with practices and scrimmages on the horizon during the hottest time of the year. The American Red Cross reminds coaches that heat and humidity can be especially hazardous for their young players, and offers these steps they can take to help keep athletes safe.

• Avoid scheduling outdoor workouts and exercise during the hottest times of the day — schedule them for early in the day or later in the evening, or use indoor facilities.
• Reduce the intensity of workouts or exercise until athletes are more accustomed to the heat.
• Encourage players to stay hydrated by drinking a cup of water every 20 minutes, even if they don’t feel thirsty. Avoid sugary, caffeinated and alcoholic drinks.
• Incorporate warm-ups — even high school athletes need to stretch their muscles before strenuous exercise to help prevent injury.
• Plan frequent and longer breaks. Ideally, pause practice about every 20 minutes for athletes to drink fluids and rest in the shade if possible.
• Reduce the amount of heavy equipment athletes wear in the extremely hot weather. Instead, encourage net-type jerseys or lightweight, light-colored cotton T-shirts and shorts.
• Use the buddy system to encourage athletes to drink water and watch for signs of illness in their teammates.
• Know the signs of heat cramps, heat exhaustion and heat stroke and what to do. See below for details.
• Have an emergency plan in place. Emergency situations may arise at any time during athletic practices and events. Knowing what to do and how to respond quickly are critical in providing the best possible care to the athletes in emergency situations.
• Prepare for the unexpected with first aid and CPR training from the Red Cross. We offer both in-person classes and online training. Through our classes, you’ll not only learn how to perform first aid but have the confidence and skills to do it correctly. Learn more here.

HEAT-RELATED EMERGENCIES

Heat cramps are an early sign of trouble and signaled by heavy sweating and muscle pain. Take action by stopping what you’re doing, resting in a cool place and drinking a cup of water — or a sports drink — every 20 minutes. If you feel sick to your stomach, pause drinking. Get medical help if cramps last more than two hours or you have heart problems.

Heat exhaustion is more serious and signaled by heavy sweating, weakness, cool and clammy skin, muscle cramps, dizziness, fainting, nausea or vomiting. Take action by stopping what you’re doing, resting in a cool place and drinking a cup of water — or a sports drink — every 20 minutes. Loosen your clothes and place a cool, wet cloth on your body. Get medical help if you’re vomiting, don’t feel better in an hour, or if you have heart or kidney problems.

Heat stroke is a deadly condition signaled by high body temperature, rapid heartbeat, confusion, headache, dizziness, fainting, nausea or vomiting. Take action by calling 911. Move to a cool place, remove extra clothing and use a wet cloth or a cool bath to cool down. If possible, sip a sports drink or water. 

DOWNLOAD OUR FIRST AID APP The Red Cross First Aid app puts instant access to information on handling the most common first aid emergencies at your fingertips including heat-related emergencies. Download this app by searching for ‘American Red Cross’ in your app store or at redcross.org/apps.