Every month PopWarner.com will feature an article written by 2003 Gold Football Award winner Pat McInally, GoodSports' founder and NFL alumnus. McInally is spreading the word that sports should help kids learn, teach the importance of physical fitness and complement schooling.

DID YOU KNOW: McInally recieved the 2003 Pop Warner Gold Football Award at the 43rd Annual Scholar Banquet

BEATING THE HEAT

By Pat McInally, Director of PacifiCare's GoodSports Program

“If you can't stand the heat, get out of the kitchen.”

Harry Truman's famous quote was about politics, but a slight revision might be a good motto for young athletes, especially in football:

“If you can't stand the heat, get out of the sun.”

Playing sports – and training – in the heat offers significant dangers and challenges. Players, coaches and parents must be aware of them.

The impact of cramps, dehydration, heat exhaustion and heat stroke can range from pain, to poor performances, to fatigue and, as we have seen, all the way to death in extreme cases.

Here are some facts and suggestions:

Preparation and conditioning

Preparing for heat begins with extra physical training, based on an athlete's conditioning and the difficulty of an activity. Out-of-shape, overweight participants are particularly vulnerable to heat-related physical problems, so they should be cautious with over-exertion.

Coaches must be responsible enough to know how far to push players--individual players--especially those who are ill prepared to take on tough weather conditions. Players must also assess their preparedness and use caution before pushing themselves too hard.

Prevention

Four key elements, each lost in great quantities through heavy perspiration, must be replaced during and after exercising in hot weather: water (which is most important) sodium (salt), potassium and magnesium.

Fluids: Replacing fluids is essential. Pre-hydrating, or drinking before exercise, is important because it is difficult for the body to recover from heavy water loss during an activity, even with drinking on the sideline. Water breaks during play and substantial fluid intake after finishing are vital parts of the over-hydration necessary to combat tough weather conditions. Athletes should drink fluids even when they are not thirsty.

Diet: The right foods replenish the salt, potassium and magnesium lost during exercise in hot, humid conditions. These are normally replaced through diet, but it may be necessary after heavy exercise to season your food a little heavier, particularly if workouts exceed one hour in duration.

Proper salt intake can be tricky. Too much salt can cause nausea, depriving the body of more fluids, and can lead to heat exhaustion or heat stroke. (Again, many physicians recommend adding some extra salt to food when hot weather and heavy exercise are in combination.) Let your taste buds tell you if you need more salt during these circumstances. Avoid salt pills – they'll sit in the stomach and keep fluids from reaching your body, which can lead to dehydration.

Low blood potassium levels can leave athletes feeling tired, weak and irritable. Good sources for replenishment are all fruits, especially bananas, and juices, vegetables, molasses and wheat germ.

Low blood magnesium levels can lead to chronic fatigue and muscle cramps. Look to dairy products, oatmeal, meats, peanuts, peas and rice for your needs.

Athletes must eat properly, even when fatigue robs them of an appetite. Eating the right foods consistently plays a large role in avoiding fatigue, loss of strength and endurance as well as cramps, muscle strains and other heat-related conditions.

Activity time

Workouts should be planned intelligently, during the coolest parts of the day whenever possible. On particularly hot and humid days, cancellation or shortening the duration and intensity of exercise should be considered. Practices, games or exercise should be scheduled for early morning and evening periods.

Clothing

Dress lightly, with light colors, with as little equipment as possible. The body needs to breathe, so mesh jerseys and cotton clothing can help in cooling down body temperature. This can make a big difference in recovery time and handling lengthy exertion.

Substitution

In team sports, coaches should substitute freely in games and rotate players constantly during practices. Athletes should participate in lighter drills or regimens until cooler weather prevails.

Sideline aids

Have plenty of fluids available. These are best if cold, because the body absorbs them quickest.

Also, towels soaked in ice water can be placed on heads and exposed skin for cooling. Fresh fruit, such as oranges, can be taken in conjunction with fluids.

Heat exhaustion

This condition is caused by excessive loss of body fluids. Some of its symptoms are dizziness, feeling weak, unusually heavy sweating, headaches and a rapid-but-weak pulse, similar to flu-like symptoms.

Immediate treatment involves removing any excess clothing, lying down in a cool place, rubbing a wet, dampened towel over exposed skin and drinking cold liquids. Using mist spray can also assist in cooling. Get the athlete to a doctor as soon as possible.

Heat Stroke

This condition involves a complete shutdown of the thermo-regulatory system. Body temperature is the most obvious indication.

If the skin feels hot to the touch, even with sweating, call for immediate medical help and move the athlete to a cool spot. Begin applying cool, wet towels and fanning. Heat stroke is a true medical emergency. If you suspect it, get immediate medical attention.

posted October 1, 2003