Column: What athletes should know about heat illness

Dr. Tyler Browning
Community Recorder guest columnist
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Most Kentucky high school fall sports teams begin practice this week. Ohio high schools start Aug. 1.This is a good time to talk about heat illness and prevention, hydration, nutrition and cramping.

There are ways parents, coaches and student-athletes themselves can make sports activities safer and healthier.

Heat illness and prevention

Is it safe to exercise in hot weather? The short answer is yes, but you should be smart and prepare for physical activity in the heat. Even then, as you can see with premier athletes participating in the World Cup, the heat can take a toll on the body.

Heat illness occurs when the body becomes overwhelmed. It happens gradually in stages, and it's vitally important to not ignore these signs: fatigue, muscle cramping, stomach illness and headaches.

One of the easiest heat illness-related signs for a coach to spot is a decrease in performance. Young athletes today feel a lot of pressure to perform, especially as they progress to higher levels of competition. Coaches tend to want their players to be tough and fight through adversity.

Just be careful. Please. If you notice a player not performing to expectations, consider the onset of heat illness as a reason. Better to be cautious. If it progresses to heat stroke, the body shuts down from being overheated. At this point, you will stop sweating, become confused, and other important functions in the body will begin to fail. It can become fatal. That's why when you see or feel any of the initial signs of heat illness, you need to stop activities right away.

If someone begins to suffer from heat illness, he or she should begin cooling down immediately. Get out of the heat and into a cooler location, such as the shade or indoors. You can wrap a cold rag or ice pack around your neck or put it under your arm pits. Shed equipment and clothing. Children and the elderly are more susceptible to heat illness because their bodies don't adapt as well.

One way to help prevent heat illness is to gradually get used to the heat. You should not go from zero activity in a cooler environment to an intense workout or practice in the heat. Get outside. Walk. Do more each day. You never want to go from 0 to 100. Humidity around here is horrible. That can make you sweat quicker, and the heat will hit you harder.

The time of day also plays a role. The hottest time is usually between 3-6 p.m. If that's when you are going to practice, those are the times you should get used to. Gear your preparation toward what will be done in practice.


Drinking fluids before or during practices or games is not going to prevent dehydration. Hydration needs to start days ahead of your activities. And let's be clear: water is the cornerstone for hydration. Sports drinks are good adjuncts to water; they do not replace water. Remember that they contain carbohydrates that not only equate to calories, but too much can negatively affect your overall performance.

It's not possible or practical to specify exactly how much water you should be drinking in advance. It's complex and relative to your body weight, but there are some good general ways to help you assess your hydration: pay attention to the color of your urine; if it's almost clear, you are hydrating well. If it's dark, you are not. Notice whether your mouth or eyes are dry or moist. Thirst is an obvious sign, but by the time you're thirsty, you're probably behind the ball.

Avoid food and drinks that dehydrate you, such as soft drinks with caffeine and sugar or sugary foods. Medicines, like over-the-counter cold medicines, can play a role in a dehydration, too.


You can't ignore how and when you eat.

It's no secret that consistently eating a proper balance of foods is the best way to fuel your body.

Children especially should eat breakfast, lunch and dinner every day. Athletes need plenty of protein and should eat a proper balance of carbohydrates. Greasy, fatty foods make you sluggish. Balanced meals have been a key for ages. That has not changed.


Cramping is often associated with dehydration and electrolytes. In sports medicine, we most often talk about conditioning and overworked muscles.

Again, it's hard to go from 0 to 100. Your muscles aren't used to that, and it makes you more prone to cramping. It's important to gradually build up your pre-training and conditioning.

Bottom line: the demands on young athletes are increasing, and their bodies are not always able to keep up. Activity in the heat complicates this and can overwhelm them quicker. Prepare in advance, watch for warning signs, hydrate and eat nutritious foods. It's important for everyone – athletes, parents and coaches – to work together so that sports in the heat can be a fun and safe experience.

Dr. Tyler Browning practices sports medicine for St. Elizabeth Healthcare and family medicine for St. Elizabeth Physicians in Fort Thomas.

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