Preventing Heat-Related Illnesses

Spring training for baseball has begun which is a clear signal that we’re leaving the cold weather behind and summer is just around the corner. Many of us look forward to getting outdoors during the warmer weather. However, higher temperatures mean a higher risk of heat-related illnesses.

Rushing into an athletic competition or an outdoor fitness routine without proper conditioning and training can put athletes and fitness enthusiasts at risk for heat-related illnesses. It is important to consult an Athletic Trainer before performing these activities. Athletic Trainers are equipped to help prevent and recognize heat-related illnesses. The Fundamentals of Athletic Training, third edition offers some guidelines for preventing heat-related illnesses.

If you do not have an Athletic Trainer available to you, we have some of those guidelines listed below:

Adjusting Clothing and Equipment

The type of clothing an athlete is wearing affects their ability to tolerate heat in a variety of ways. Darker clothing absorbs heat, so it is recommended that light-colored clothing be worn to reflect the sun during training.

Loose fitting clothing provides a layer of air between clothing and the skin which helps the process of evaporation, thereby cooling the body. Clothing that is designed to be “moisture wicking” can also aid in evaporation.

Protective equipment, such as helmets and pads, reduce the amount of body surface exposure, which limits the body’s ability to evaporate moisture. Modifying training on days with high temperatures can help to reduce illness or injury.

Other Preventative Measures

Fitness level, hydration, and nutrition all affect an athlete’s ability to tolerate and perform in the heat. If an athlete is physically fit, well nourished, and drinks plenty of fluids they will be better able to tolerate the heat and avoid illness/injury.

Athletic Trainers should pay particular attention to their athletes’ water intake. Almost no one drinks enough fluids during activity to replace what they are losing. The National Athletic Trainer Association’s fluid replacement guidelines recommend athletes consume 17 to 29 ounces of fluid 2 to 3 hours before an activity and 7 to 10 ounces about 15 minutes before exercising. Athletes should drink 10 ounces of water every 10 to 20 minutes during exercise until they feel full.

Following these tips and listening to your Athletic Trainer can prepare you for warm weather activities that could cause heat-related illnesses. Click here to learn more about preventing these heat illnesses.