Dealing with the heat

I’ve written this column before. Several times. I’m probably going to use some of the same language in here. I avoided going back to read previous columns on this topic so I wouldn’t be influenced by those.


Folks, it’s hot out there. Our athletic trainers have had to work extra hard this week to keep our young athletes safe and healthy. TSSAA has a list of guidelines that we are to follow when the Heat Index (a combination of air temperature and humidity) reaches certain levels.


I can tell you that our standards are even more stringent than those of TSSAA and most of our efforts this time of year are directed at dealing with the heat. Frequent breaks. Water available throughout practice. Acclimatization periods.


We have a really dynamic student trainer program in place at the high schools here. Those students have all participated in a week long camp in the summer and are a valuable asset to our athletic teams. They often become the eyes and ears of our Athletic Trainers.


They are taught what to watch for and are constantly observing our athletes to see if they are struggling with the heat. Red face. Labored breathing. Excessive sweating. Struggling physically. That’s when we want to get them, pull them out of practice, and get them cooled off.


If it gets to the point where the athlete is stumbling around, seems confused, or seems “out of it,” we develop a sense of urgency to get them cooled off. At each of our high schools we have a tub ready, filled with ice and water, to put an overheated athlete in.


It’s called “cold water immersion” and it is absolutely the best way to deal quickly and effectively with heat related problems. It’s cheap, it’s easy, and it’s important.


If someone stops sweating or becomes lethargic or listless, we have a medical emergency on our hands. Cold water immersion as quickly as possible and call an ambulance. The body is cooking itself and systems are shutting down to try to save themselves.


The key is prevention and prevention starts with hydration. Plenty of fluids, using both water and sports drinks is essential. It can’t be all water. You need the electrolytes that you get from sports drinks. And it is important to not just drink when you are thirsty or when you are practicing—it is important to be fully hydrated all the time. That means you drink all day.


If you are participating in a hot weather sport (or other activity), you should be drinking enough to where you have to pee regularly. And the color of your urine is important. It should be clear and light yellow. If it is bright yellow, you are not hydrated enough. Cloudy and you’re already in trouble.


All this is important away from sports too. I’m reminded of this on hot Saturday afternoons when I’m trying to do way too many chores in the hot sun. I’ve already rode my bike for quite a few miles that morning so I’m probably already a bit dehydrated.


The bike can be deceptive. You are moving so there is always a breeze so you really don’t feel the heat too much, but that also means that sweat is evaporating more quickly, dehydrating you more quickly.


Since my work hours during football season stretch from dawn to dusk, I’ve got a lot of catching up to do on Saturday afternoon and no choice but to do it during the hottest part of the day. I try to do what I insist that others do—drink lots of fluids and take regular breaks, but I still find myself behind on the hydration side. And once you get behind, it’s hard to catch up.