As the new school year approaches, students nationwide are preparing for fall activities, many of which involve practicing and rehearsing in increasingly warm conditions.
Students participating in sports, marching band, and cheerleading may be at risk for heat-related illnesses during outdoor practices or activities held in facilities without air conditioning.
The American Red Cross Georgia Region urges coaches, teachers and staff who oversee these activities to help keep students safe by following these 10 tips:
1. Adjust practice times
Avoid outdoor workouts during the hottest parts of the day. Schedule practices for early morning or evening or move activities indoors when possible.
2. Ease into intensity
Gradually increase workout intensity to allow athletes time to acclimate to the heat.
3. Stay consistently hydrated
Encourage athletes to drink about a cup of water every 20 minutes, even if they don’t feel thirsty. Limit sugary and caffeinated beverages.
4. Prioritize proper warmups
Even experienced athletes should stretch and prepare their muscles before strenuous activity to help prevent injuries.
5. Take frequent breaks
Build in regular breaks, ideally every 20 minutes, for athletes to rest, cool down and hydrate, preferably in shaded areas.
6. Modify equipment and clothing
Reduce the use of heavy gear in extreme heat. Encourage lightweight, light-colored, breathable clothing whenever possible.
7. Use the buddy system
Encourage athletes to look out for one another by reminding teammates to hydrate and watching for signs of heat-related illness.
8. Know the warning signs
Recognize the symptoms of heat cramps, heat exhaustion and heat stroke, and know how to respond quickly.
9. Have an emergency plan
Be prepared for unexpected situations. A clear, practiced response plan helps ensure athletes receive prompt and appropriate care.
10. Get trained
Consider completing Red Cross First Aid/CPR training. Both in-person and online options are available. Get more information here.
HOW TO RECOGNIZE HEAT-RELATED EMERGENCIES
Heat cramps
Heat cramps are characterized by heavy sweating and muscle pain or spasms. The person should stop activity, rest in a cool place and drink a cup of water or a sports drink every 20 minutes. Lightly stretch the affected muscles and gently massage the area to relieve cramps. If nausea occurs, stop drinking fluids temporarily. Seek medical attention if cramps last longer than two hours or if the person has heart problems.
Heat exhaustion
Heat exhaustion is marked by heavy sweating, weakness, cool and clammy skin, muscle cramps, dizziness, fainting, nausea or vomiting. The person should stop activity, lie down in a cool place and drink a cup of water or a sports drink every 20 minutes. Loosen clothing and apply cool, wet cloths to the body. Seek medical attention if the person is vomiting, does not improve within an hour, or has heart or kidney problems.
Heat stroke
Heat stroke is a life-threatening emergency characterized by a high body temperature, rapid heartbeat, confusion, headache, dizziness, fainting, nausea or vomiting. Call 911 immediately. Rapidly cool the person’s body by immersing them up to the neck in cold water. If immersion is not possible, use another cooling method, such as ice packs, cooling towels or a cold shower. If the person is conscious and able to drink, offer small sips of water or a sports drink. Continue care until EMS arrives.
DOWNLOAD OUR FIRST AID APP The Red Cross First Aid app puts instant access to information on handling the most common first aid emergencies including heat-related emergencies. Download this app by searching for ‘American Red Cross’ in your app store or at redcross.org/apps.
About the American Red Cross:
The American Red Cross shelters, feeds and provides comfort to victims of disasters; supplies about 40% of the nation’s blood; teaches skills that save lives; distributes international humanitarian aid; and supports veterans, military members and their families. The Red Cross is a nonprofit organization that depends on volunteers and the generosity of the American public to deliver its mission. For more information, please visit redcross.org or CruzRojaAmericana.org, or follow us on social media.
