Here’s how to keep young athletes healthy and safe from heat-related illnesses.
As temperatures rise, young athletes are at higher risk for heat illness during practices and games.
Exertional heat illness is the top preventable cause of death and disability in high school sports. Exertional heat illness includes heat cramps, heat exhaustion and exertional heat stroke.
According to a 2010 study from the Centers for Disease Control and Prevention, more than 9,000 high school athletes are treated for heat illness each year. More than 60 percent of the heat illnesses in this study occurred in August, at the beginning of the school athletic year. The most likely time for heat illness to occur among these athletes is in the first two to four days of preseason practice. Most cases occur in football – especially for linemen and during conditioning sessions – but heat injury can affect any athlete in any sport at any time of year.
Here are tips for parents and coaches, to help young athletes avoid heat illnesses and stay healthy this summer and fall:
1. Give them a chance to get used to workouts in the heat.
Acclimatization is a process that allows athletes to adapt to new conditions and gradually increase their tolerance for exercising in the heat.
Practically, this means gradually introducing an athlete to the clothing or gear of their sport; the outdoor weather; and the intensity and/or length of exercise sessions, slowly increasing intensity and exposure to heat over the course of 10 to 14 days. Letting them adapt to the heat slowly will reduce the chances of them becoming ill from the heat.
2. Make sure they stay properly hydrated.
Athletes should drink 8 to 16 ounces of water one hour before exertion.
During exertion, they should continue drinking every 15 to 20 minutes. An athlete weighing less than 90 pounds should drink 10 gulps for 5 ounces; those weighing more than 90 pounds should drink 20 gulps for 10 ounces.
Coaches should weigh athletes before and after practice and have athletes drink 16 ounces of water for every pound lost. Athletes must regain pre-practice weight before the next practice. Also, for activities lasting longer than one hour, add electrolytes, by drinking sports drinks or other drinks with salt, or eating foods with salt.
3. Maintain good nutrition.
A healthy diet is essential to boost energy levels, lower injury risk, speed muscle recovery and increase concentration. Youth athletes should avoid caffeine and sugary energy drinks.
4. Be sure they dress appropriately.
Have them wear loose-fitting, lightweight, light-colored synthetic fabrics.
5. Watch the weather and be flexible.
Keep an eye on the weather and limit activity when necessary. Monitor the Wet Bulb Globe Temperature and adjust accordingly to modify practice times, reduce gear or cancel workouts as heat stress rises. Shift heavy conditioning or outdoor practices to early in the morning or later in the evening.
6. Change training.
- Eliminate punishment drills: Never use physical exertion or conditioning tests as punishment.
- Encourage position-specific training: Conditioning and training should mirror the demands of actual game play. For example, linemen should not perform serial sprints, timed runs or conditioning tests.
- Gradually increase training intensity, especially during the first two weeks of preseason practice.
- Create a team culture that prioritizes athlete safety.
7. Be aware and prepared.
Have a written and rehearsed emergency action plan for your team and/or facility.
If an athlete shows signs of heat illness (for example, dizziness, headache, nausea, heavy sweating, and decreased coordination), remove any excess equipment and move them to a shaded or air-conditioned area.
For exertion heat stroke (which can cause confusion, altered mental status, vomiting, or collapses), whole-body cold-water immersion is required. Have ice tubs or ice tarps (what’s called tarp assisted cooling oscillation, or TACO, method) on standby to imediately cool the athlete before transporting them to a hospital
Sports provide immense benefits to our kids. With proper prevention and preparation, we can help keep them healthy, active and injury-free.
This post was written by Alex B. Diamond, D.O., M.P.H., F.A.A.P., Director of the Vanderbilt Youth Sports Health Center. He is also a team physician for Vanderbilt University and Nashville Predators.
The Safe Stars initiative
Sports leagues should be encouraged to achieve the highest possible safety standards for their young athletes. The Safe Stars initiative recognizes youth sports leagues throughout Tennessee for providing the highest level of safety for their young athletes. Safe Stars consists of three levels – gold, silver, and bronze – and involves implementation of policies around topics such as concussion education, weather safety and injury prevention. Read more about the initiative here.
