Heat Illness in Athletes: Myths vs. Facts
Ja’Maria Rutherford | NILvana Sports
Heat Illness Can’t Happen To Me Because…
Many people think heat illness only happens to unfit athletes or only in extreme heat. However, that would be incorrect. Heat illness can occur in even highly trained athletes, especially in tough workouts. Moderate temperatures between 70 ° F and 80° F can put an athlete at risk, especially when other factors like humidity or dehydration come into play.
You will likely see these cases during preseason, tournaments, and hot-weather practices or games. To keep athletes safe on the field, it’s important to understand heat illness and how to prevent it.
What Are Heat Illnesses?
Heat illnesses are conditions in which the body is extremely hot and cannot cool itself down effectively. Symptoms may include muscle cramps, dizziness, and heavy sweating. In more severe cases, athletes may experience confusion and fainting. Heat illnesses can range from mild to extreme.
Types of Heat Illness
- Heat Rash: Small, itchy bumps caused when sweat gets trapped under the skin.
- Heat Cramps are painful spasms in muscles, often in the legs or stomach, that can signal early heat stress.
- Heat Exhaustion is a more serious condition caused by losing too much water and salt, which leads to weakness, nausea, and heavy sweating.
- Heat Stroke: A medical emergency where the body overheats and can’t cool itself. Symptoms include confusion, altered mental state, and very high body temperature.
Your Playbook For Preventing And Treating Heat Illness
Adequate hydration, easing into the hot weather, and managing activity wisely are key to preventing an athlete from experiencing a heat illness. You will want to ensure the athlete is taking enough fluids before, during, and after exercise. Additionally, wearing light, breathable clothing, if acceptable, slowly increases the activity level on hot days.
Even with the best prevention strategies, heat illness can still happen. Picture this: it’s a hot summer day, and an athlete who didn’t hydrate or come prepared for practice starts to show signs and symptoms of a heat illness. How will you treat this athlete to stop it from escalating any further?
How to Respond
- Heat Cramps: Move the athlete to a cooler area, massage the affected muscles, and sip water or a sports drink.
- Heat Exhaustion: Relocate the athlete to a cooler area, remove extra clothing, and drink fluids.
- Heat Stroke: Call 911 immediately. While waiting, quickly cool the person in an ice water tub, also known as a cold water immersion (CWI), which is the most effective method of cooling. If a CWI is not available, apply ice packs or pour cool water all over the athlete’s body to lower their temperature as soon as possible.
Heat Illness: Debunking The Myths
Myth 1: Heat illness only happens on extremely hot days.
Fact: A heat illness can occur in the 70s-80s °F, especially when high humidity or the athlete is ill-prepared.
Myth 2: Only out-of-shape or overweight athletes are at risk.
Fact: Highly skilled and fit athletes can experience symptoms of heat illness, particularly during strenuous activities.
Myth 3: Once symptoms disappear, the athlete can return to play.
Fact: Recovery is different for every athlete, and it takes time. It’s essential to be patient because returning too soon increases the risk of recurrence or more extreme levels of the previous heat illness.
Myth 4: Sport drinks prevent illness.
Fact: Sport drinks are great for hydration and electrolytes, but it cannot prevent the body from overheating and failing to cool itself down.
Myth 5: If an athlete is sweating, it can’t be heat stroke.
Fact: Even with exertional heat stroke, athletes may still sweat, so don’t solely depend on sweating as a sign of their condition.
Beyond The Sidelines: Coaches, Parents, and Teammates In Action
- Coaches: Ensure athletes always have water, plan for shaded rest breaks, and collaborate with athletic trainers or health professionals to use heat index charts and create an emergency action plan to protect athletes.
- Parents: Ensure athletes arrive at activities well-hydrated and allow them time to adjust to the heat gradually.
- Teammates: Look for your teammates. If you see someone who isn’t hydrating, help encourage them to! Speak out if someone needs a break.
Beat The Heat: Key Points To Keep Athletes Safe
At the end of the day, heat illnesses does not discriminate. It can affect anyone, at any level, on any day. Every athlete wants to perform their best without setbacks, and prevention is key to making that possible. Prevention starts with awareness, hydration, and smart planning. Whether you’re a coach, parent, or athlete, your actions matter in keeping the game safe. You now know the signs and symptoms to look out for and the steps to take if you ever encounter them. By recognizing the risks, debunking the myths, and taking action, you can stop heat illness before it stops the game. As a team, we’ve got this.
References
American College of Sports Medicine, Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R.
J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and science in sports and exercise, 39(2), 377–390. https://doi.org/10.1249/mss.0b013e31802ca597
California, S. O. (n.d.). Heat Illness Prevention | What is Heat Illness?
Casa, D. J., PhD, ATC, FNATA, FACSM, DeMartini, J. K., PhD, ATC, Bergeron, M. F., PhD,
FACSM, Csillan, D., MS, ATC, LAT, Eichner, E. R., MD, FACSM, Lopez, R. M., PhD, ATC, CSCS, Ferrara, M. S., PhD, ATC, FNATA, Miller, K. C., PhD, ATC, O’Connor, F., MD, MPH, FACSM, Sawka, M. N., PhD, FACSM, Yeargin, S. W., PhD, ATC, & National Athletic Trainers’ Association. (2015). National Athletic Trainers’ Association Position Statement: Exertional heat illnesses. Journal of Athletic Training, 50(9), 986–1000. https://doi.org/10.4085/1062-6050-50.9.07
Heat-Related Illness and Young Athletes: 3 Important Things Parents and Coaches need to
know. (2024, September 12). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/heat-related-illness-and-young-athletes-3-important-things-parents-and-coaches-need-to-know#:~:text=Staying%20hydrated%20is%20one%20of,and%20after%20activity%20as%20well.
How can you avoid heat illness? (n.d.). https://www.childrenscolorado.org/just-ask-childrens/articles/hydration-tips-for-preventing-heat-illness/
