With the summer heat continually on the rise, the forecast isn’t expected to change anytime in the near future. But with a little preparation, anyone can prevent heat-related illnesses, some being fatal, but death is preventable with recognition and proper treatment.
Per the National Athletic Trainers Association: it only takes 30 minutes for cell damage to occur with a core body temperature of 105 degrees.
Acclimation
Acclimatization is vital for athletes, especially football players who are not used to the heat and multiple layers of pads and clothing required for the sport.
According to the National Athletic Trainers Association, it takes seven to 14 days for a body to adapt to exercising in the heat. This becomes challenging in hot, humid conditions but is attainable. Preparation is the successor to this, which includes factoring time for acclimatization (which could take up to a week considering variables experienced during competition) and hydration strategies.
Hydration
Staying hydrated is just one of the key components to beating the heat.
In a recent Time article, researchers found that chugging water all day, particularly on an empty stomach, was more of a disservice to our bodies than actually staying hydrated. What we fail to realize is that when we are pounding multiple ounces of water, it immediately becomes urine output and our body actually isn’t retaining any of the water.
Researchers found that drinking beverages such as milk, orange juice, and tea would retain the nutrients and water in our body over only drinking plain water without consuming food at the same time.
“…for those hoping to stay optimally hydrated, a slow-and-steady approach to water consumption and coupling water with a little food is a more effective method than knocking back full glasses of H2O between meals.” – TIME
A Few Quick Safety Tips and Tricks to Beat the Heat
- Have sports drinks and cold beverages readily available during sessions lasting longer than an hour
- Hydrate before, during, and after activity
- Remove unnecessary equipment during breaks
- Wear SPF, light-colored, and lightweight clothing
The biggest take away, and the most important thing to note is to always remember to cool first and transport second.
Native Hoosier, Makenzie Brinker was born and raised in Southern Indiana where she completed her undergraduate studies in Exercise Science at the University of Southern Indiana and was a part of the Women’s Soccer program. Following graduation, Makenzie moved to Indianapolis where she worked at St. Vincent Hospital for four years before returning to school at Franklin College on the south side of Indianapolis where she completed her graduate studies in Athletic Training.
Makenzie is a board-certified and licensed as an athletic trainer in Florida. At Academy, she provides sports medical coverage for all of our athletic teams.