Preventing and Treating Heat-Related Disorders
Prevention Strategies
1. Acclimatization
- Gradually increase exposure to hot environments over 7-14 days
- Allow body to adapt by:
- Increasing sweat rate
- Earlier onset of sweating
- Reduced salt loss in sweat
- Improved blood distribution
Start with shorter, less intense workouts when adapting to hot conditions, and progressively increase duration and intensity.
2. Hydration Management
- Pre-hydrate before exercise (400-600ml 2-3 hours before)
- Drink water regularly during activity (150-350ml every 15-20 minutes)
- Monitor urine color (should be pale yellow)
- Replace electrolytes for activities lasting over an hour
Many athletes wait until they feel thirsty to drink water, but thirst is actually a late indicator of dehydration.
3. Environmental Considerations
- Schedule activities during cooler parts of the day
- Wear appropriate clothing:
- Light-colored
- Loose-fitting
- Moisture-wicking materials
- Seek shaded areas when possible
- Monitor humidity levels and temperature
Treatment Approaches
1. Heat Cramps
- Immediate rest in cool environment
- Gentle stretching of affected muscles
- Oral rehydration with electrolyte solutions
- Light massage if comfortable
2. Heat Exhaustion
- Remove from hot environment
- Lie down with legs elevated
- Remove excess clothing
- Apply cool, wet towels
- Provide fluids (if conscious)
Heat exhaustion can quickly progress to heat stroke if not treated promptly.
3. Heat Stroke (Medical Emergency)
- Call emergency services immediately
- Rapid cooling methods:
- Ice bath immersion if available
- Cold wet sheets
- Ice packs on neck, groin, and armpits
- Monitor vital signs
- Do not give fluids if unconscious
Remember "Cool first, transport second" for heat stroke cases - immediate cooling is crucial for survival.
Special Considerations
Risk Factors to Monitor
- Previous heat illness history
- Poor fitness level
- Certain medications
- Obesity
- Recent illness
- Lack of sleep
A football team practicing in summer should:
- Schedule training for early morning
- Have cooling stations with ice towels
- Implement mandatory water breaks every 15 minutes
- Monitor players for signs of heat stress
- Have emergency protocols ready
Equipment and Planning
- Have emergency contact numbers ready
- Keep ice and cooling materials available
- Have thermometers to monitor temperature
- Maintain access to shade or air-conditioned spaces
- Keep electrolyte replacement drinks available
Create a heat safety protocol checklist and ensure all coaches and staff are trained in recognizing heat-related disorders.
