Summer is a great time to get outside, stay active, and enjoy sports with friends and family. But as temperatures continue to climb, so do the risks associated with exercising and competing in the heat. Extreme temperatures can quickly turn a fun afternoon into a dangerous situation, leading to serious heat-related illnesses such as heat exhaustion and heat stroke.

With climate change contributing to more frequent and intense heat events, it is more important than ever for athletes, coaches, parents, and outdoor enthusiasts to understand the warning signs of heat illness and take steps to stay safe.

Prepare Before You Play

Whether you’re participating in an organized sport, training outdoors, or simply enjoying recreational activities, preparation is key.

Before heading outside:

  • Drink plenty of water throughout the day.
  • Apply sunscreen to protect your skin from harmful UV rays.
  • Wear loose-fitting, light-colored clothing.
  • Choose clothing with moisture-wicking or quick-dry fabrics to help your body cool through evaporation.
  • Schedule strenuous activities during cooler parts of the day whenever possible.

Even healthy individuals can be affected by extreme heat, especially during prolonged periods of physical activity.

Hydration: Your First Line of Defense

The most important step you can take during outdoor activities is staying hydrated.

When participating in strenuous exercise in hot weather, individuals should drink plenty of fluids and avoid waiting until they feel severely thirsty. During intense outdoor activities, drinking up to three-quarters of a gallon of water per hour may be necessary to replace fluids lost through sweating.

One simple way to monitor hydration is by checking the color of your urine. Pale yellow urine typically indicates proper hydration, while darker yellow urine may signal the need for more fluids.

Remember: It is far better to make extra trips to the restroom than to risk heat-related illness.

Recognizing Heat Exhaustion

Heat exhaustion occurs when the body struggles to cool itself effectively. Dehydration can reduce the body’s ability to sweat, making it more difficult to regulate temperature.

Common symptoms include:

  • Dizziness, especially when standing
  • Headaches or muscle cramps
  • Heavy sweating
  • Difficulty concentrating
  • Cool, moist skin
  • Nausea
  • Rapid pulse
  • Severe thirst

What to Do

If someone shows signs of heat exhaustion:

  1. Move them to a cooler location, indoors or in the shade.
  2. Remove unnecessary clothing.
  3. Apply cool compresses to the skin.
  4. Encourage them to drink water.
  5. If muscle cramps are present, consider a sports drink containing electrolytes.

Symptoms should begin improving within a short period. If they worsen or do not improve within an hour, seek medical attention immediately.

Without prompt treatment, heat exhaustion can progress to heat stroke, a life-threatening emergency.

Heat Stroke: A Medical Emergency

Heat stroke occurs when the body’s internal temperature reaches 104°F or higher. This condition requires immediate medical intervention and can result in permanent organ damage or death if not treated quickly.

Warning signs include:

  • Disorientation or confusion
  • Rapid breathing and heartbeat
  • Extreme fatigue
  • Severe headache
  • Loss of consciousness
  • Nausea or vomiting
  • Seizures
  • Hot skin
  • Little or no sweating compared to the level of physical activity

When Heat Stroke Is Suspected

Call 911 immediately.

While waiting for emergency responders:

  • Move the person to a cool or shaded area.
  • Remove excess clothing.
  • Cool the body with cold compresses, ice packs, or wet towels.
  • Continue cooling efforts until medical help arrives.

Do not delay seeking emergency care. Heat stroke can become fatal very quickly.

Play Smart, Stay Safe

Summer sports and outdoor activities offer countless health benefits, but no game, workout, or practice is worth risking your health. Staying hydrated, dressing appropriately, and recognizing the early signs of heat-related illness can help prevent serious injury and save lives.

As temperatures continue to rise, make heat safety part of your game plan. By taking precautions and looking out for teammates, friends, and family members, everyone can enjoy an active and healthy summer while staying safe in the heat.

Story By: Bryan Hanks