How to Stay Safe in the Heat While Playing Sports

Understanding Heat Safety

When playing sports during the summer, it’s essential to prevent heat illnesses, recognize their signs and symptoms, and know how to respond if they occur. Staying safe involves more than just monitoring the temperature; factors like the dew point and wet bulb globe temperature are also crucial.

The Science Behind Heat

• Air Temperature: The actual temperature, often measured inaccurately by car thermometers, typically ranges from the 80s to over 100 degrees Fahrenheit in summer.
• Dew Point: Indicates moisture in the air. High dew points make it harder for sweat to evaporate, increasing the risk of heat-related illnesses. Sweat evaporation is a key cooling mechanism for the body.
• Wet Bulb Globe Temperature (WBGT): Measures heat stress in direct sunlight, factoring in humidity, wind speed, sun angle, and cloud cover. It differs from the heat index, which only considers air temperature and humidity and is measured in shady areas.

Heat Advisories from the National Weather Service

1. Heat Advisory: Issued when the heat index reaches 105 degrees for at least three hours or tops 100 degrees for several consecutive days.
2. Excessive Heat Watch: Issued when the heat index could reach 110 degrees within 1-2 days or during prolonged periods of near 110 degrees.
3. Excessive Heat Warning: Issued when the heat index reaches 110 degrees.

Types of Heat Illnesses in Athletes

1. Heat Cramps: Painful muscle spasms often accompanied by heavy sweating, indicating dehydration. Treatment includes firm pressure, gentle massage, and sips of water. Seek medical attention if cramps persist for more than an hour.
2. Heat Exhaustion: Symptoms include heavy sweating, weakness, dizziness, muscle cramps, nausea, vomiting, a rapid weak pulse, and cool, clammy skin. Move the person to a cooler place, loosen clothing, and provide sips of water. Seek medical help if symptoms worsen or last over an hour.
3. Heat Stroke: A medical emergency with symptoms like severe headache, confusion, dizziness, fainting, body temperature above 103 degrees, and red, dry, or damp skin. Call 911, move the person to a cooler place, and use cold packs or wet cloths to reduce body temperature. Do not give fluids.

Signs and Symptoms of Heat Illnesses

• Heat Exhaustion: Faintness, heavy sweating, cool pale skin, nausea, rapid weak pulse, muscle cramps, tiredness, headache, and fainting.
• Heat Stroke: Body temperature above 103 degrees, lack of sweating, hot red skin, strong rapid pulse, confusion, dizziness, loss of consciousness, nausea, and vomiting.

Preventing Heat Illness in Athletes

1. Stay Cool:
   • Wear loose, lightweight clothing.
   • Limit outdoor activity during peak heat and rest in cool areas.
   • Gradually acclimate to the heat with shorter, less intense workouts.
   • Use sunscreen to prevent sunburn, which can hinder the body’s cooling mechanism.
   • Avoid hot meals and heavy foods.
2. Stay Hydrated:
   • Drink plenty of fluids regularly, not just when thirsty.
   • Avoid sugary and alcoholic drinks.
   • Use sports drinks to replace lost electrolytes.
3. Stay Informed:
   • Know the signs of heat illnesses and monitor yourself and others.
   • Report any concerning symptoms promptly.

Hot Weather Guidelines for Sports

• <80 Degrees: Unlimited activity with caution for new or unconditioned athletes; 5-minute rest/water break every 30 minutes.
• 80-84.9 Degrees: Normal practices; closely monitor new/unconditioned athletes and during extreme exertion; 5-minute break every 25 minutes.
• 85-87.9 Degrees: Reduce intensity for new/unconditioned athletes; frequent breaks and hydration; have cold/ice immersion pool; 5-minute break every 20 minutes.
• 88-89.9 Degrees: Constant observation; remove pads/equipment; have cold/ice immersion pool; 5-minute break every 15 minutes.
• 90+ Degrees: Suspend practices; competition may continue with mandatory water breaks designated by the gameday administrator.

Key Prevention Tips for Athletes

• Hydrate consistently before, during, and after exposure to heat.
• Avoid sugary and caffeinated drinks.

By following these guidelines, athletes can enjoy summer sports while minimizing the risk of heat-related illnesses.

Jim Magazine

James (Jim) Magazine is a Florida Board Certified Civil Trial lawyer who has spent his career helping injured victims. Jim is licensed to practice law in the State of Florida since 1990 and is also admitted to practice at the Appellate level and admitted to the United States Supreme Court.

Years of Experience: More than 30 years
Florida Registration Status: Active
Bar Admissions:
Clearwater Bar Association
West Pasco Bar Association