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River Valley Pediatrics |
531 Central Park Avenue, Suite 102
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Heat illness Summer is a wonderful time to be outside engaged in physical activity. However, it is important to be aware of the risks of heat illness (including heat cramps, heat exhaustion, and heat stroke). Our bodies are designed to sweat and use other methods to regulate heat during exercise. If these methods become overwhelmed, the body temperature can rise to harmful levels. Every year, we hear of several tragedies of high school athletes that die from heat stroke. These deaths are preventable through adequate planning, supervision by coaches and trainers, hydration, and awareness of worrisome signs and symptoms. Athletic activities should not take place outside in the summer during peak heat and sunlight hours. Frequent (every 20 minutes) water breaks in the shade are imperative. Athletes should drink at least 20 ounces every hour of athletic activity. Drinking before the activity also helps build up a reserve. Water is adequate for athletic activities lasting less than 2 hours. After 2 hours, the body also needs some salt replacement, so products like Gatorade or Powerade can be used. Practices should take place with few to no pads and light, loose-fitting clothing. Athletes should wear sunscreen of at least SPF 30. Weighing athletes before and after practice can demonstrate how much water weight has been lost. A weight loss of more than 3% is considered worrisome. Severe muscle cramping, dizziness, disorientation, nausea and vomiting, and weakness are important signs of heat illness. Any athlete experiencing any of these symptoms, or just feeling "off", should sit in the shade and drink as much as possible. If an athlete becomes disoriented or confused, they should lie down in the shade, ice should be applied to their armpit and groin areas, and 911 should be called. Teaching kids to DRINK DRINK DRINK can prevent many of these illnesses. |
