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Beat the Heat: Avoiding and Recognizing Heat Stroke vs. Exhaustion (With Tips for Protecting Athletes)

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Sunshine, warm breezes, and lazy days – summer brings joy but also potential dangers. As temperatures rise, the risk of heat-related illnesses increases. Two common conditions, heat stroke and heat exhaustion, can easily be confused, but their severity and treatment differ significantly.


Knowing the difference between these conditions can be life-saving. Let's explore how to avoid them and recognize the warning signs, along with specific tips to protect athletes during summer training.


Staying Cool and Preventing Trouble

Prevention is always the best medicine. Here are some key strategies to avoid heat exhaustion and heat stroke:

  • Hydration is Key: Drink plenty of water throughout the day, even if you don't feel thirsty. Aim for eight glasses or more, especially during physical activity or hot weather.

  • Dress for the Season: Opt for loose, lightweight, and breathable clothing in light colors. This allows for better air circulation and sweat evaporation.

  • Seek Shade and Schedule Activities: Avoid strenuous activity during the hottest part of the day (usually between 10 am and 4 pm). Plan outdoor activities for cooler mornings or evenings, or find shady areas to rest.

  • Air Conditioning is Your Friend: Spend time in air-conditioned spaces when possible, especially if you're at high risk (infants, young children, older adults, and those with chronic health conditions).

  • Monitor Vulnerable Individuals: Regularly check on people at higher risk, especially those living alone.

  • Plan Ahead: Purchase fans and portable AC units BEFORE the heat hits to avoid shortages.

Young men playing soccer/football.

Protecting Your Athlete this Summer from Heat Stroke & Exhaustion:

For athletes training in the summer heat, additional precautions are crucial:

  • Gradual Acclimatization: Implement a heat acclimatization program over 10-14 days, gradually increasing exercise duration and intensity in hot weather.

  • Hydration Stations: Make water and electrolyte drinks readily available throughout training sessions and encourage athletes to drink frequently (every 15-20 minutes).

  • Shade and Cooling Breaks: Schedule frequent breaks in shaded areas. To help athletes cool down, use misting tents, cooling towels, or cold water immersion (e.g., footbaths).

  • Monitor Athletes Closely: Coaches and trainers should be vigilant for signs of heat exhaustion or heat stroke and encourage athletes to communicate any discomfort they experience.

  • Post-Workout Cool Down: Allow athletes ample cool-down time after training, with continued hydration and access to shade or air conditioning.

Heat Exhaustion: When Your Body Overheats (But Manages)

Heat exhaustion is the body's warning sign that it's struggling to cool itself down. Here's what to watch out for:

  • Symptoms: Heavy sweating, cold, pale, and clammy skin, fast, weak pulse, nausea or vomiting, muscle cramps, fatigue, weakness, dizziness, and headache.

  • Body Temperature: Usually below 104°F (40°C)

  • Treatment: Move to a cool place, loosen clothing, drink cool fluids (water or electrolyte drinks) slowly, and cool the body with wet cloths or a cool bath (not an ice bath). If symptoms worsen or don't improve, seek medical attention.

Two ambulances

Heat Stroke: A Medical Emergency

Heat stroke is life-threatening when the body can no longer regulate its temperature. It requires immediate medical attention.

  • Symptoms: Change in mental status (confusion, delirium, combativeness, seizures, loss of consciousness), may or may not have sweating (dry, hot skin), rapid, shallow breathing, nausea or vomiting, headache, and rapid heart rate.

  • Body Temperature: 104°F (40°C) or higher

  • Treatment: Call 911 immediately. While waiting for help, move the person to a cool place, loosen clothing, wet the person's skin with cool water (not an ice bath), and fan them to promote evaporation. Do not give fluids by mouth.

Remember:

  • Early intervention is crucial. If you suspect heat exhaustion, quickly cool the person down and rehydrate them.

  • Heat stroke requires immediate medical attention. Call 911 without delay.

  • Knowledge is power. Understanding the differences between heat exhaustion and heat stroke allows you to enjoy the summer safely and be prepared to help yourself and others.

  • Read more from the National Weather Service here.

Enjoy the Sunshine, But Stay Safe!

With a little planning and awareness, you can recognize and avoid heat-related illnesses and make the most of the summer season. Stay hydrated, seek shade during peak heat hours, and don't hesitate to take breaks and cool down. By following these tips and knowing the warning signs, you can ensure a safe and enjoyable summer for yourself and those around you, especially young athletes who may be more susceptible to the dangers.


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