Pre Game

Though football is considered an autumn and winter sport, workouts and practices begin in the peak of summer. Every year there are players, from professionals to school-age, who suffer heat-induced illnesses during summertime football practices. It is therefore essential that players and coaches be knowledgeable about the effects of hot weather on the body, how to avoid heat-induced illnesses, and how to recognize symptoms.

In hot weather, blood travels to your skin to diffuse body heat. As a result, less blood is available to your muscles. Your heart rate during sports and any other activity is going to be higher. To compensate for this, you should reduce the intensity of your exercise. This will keep your heart rate within reasonable limits.

If you are running, limit your routine when the temperature reaches 80–85 degrees and when humidity is high. Move your exercise or sports activities indoors to avoid the heat of the day. You can also work out in the early morning or later in the afternoon when it is cooler outside.

If you change locations and start exercising in high altitudes or temperature extremes, slow down your routine. It takes four to six weeks for your body to adjust to a new environment.

Even though it is warm outside and you may feel loose, make sure you go through a warmup. Do not forget to stretch.

If you become dizzy or lightheaded during exercise, stop immediately. Keep yourself hydrated. Dehydration is the leading cause of cramps, especially in your legs. It can also increase your blood pressure and heart rate.

HEAT–INDUCED ILLNESS

Heat exhaustion is caused by dehydration. Symptoms include chills, light–headedness, dizziness, headache, sweating, and nausea. If you feel any of these symptoms, stop activity immediately. Get out of the heat to a cool, shaded area. Drink tepid, not cold fluids. If symptoms persist, call your doctor.

Heat stroke is caused by a failure of the body's thermo–regulatory system. Heat stroke may be fatal. Symptoms are similar to heat exhaustion, but may progress to more serious neurological symptoms such as disorientation, loss of consciousness, and ultimately seizures. Seek medical help immediately.

HOW TO AVOID HEAT ILLNESS

Keep yourself hydrated. Drink fluids 30 minutes before exercise. During exercise, drink fluids every 15 minutes. After exercise, drink more fluids.

Acclimatize yourself. Build up your tolerance for exercising in warmer and more humid weather. Wear lightweight clothes that let your body's perspiration evaporate to cool you.

Stay fit. Your tolerance for heat increases with fitness. Keep track of medical conditions. Your health and the medications that you take may affect your tolerance to heat. Be especially careful if you are overweight or have heart problems, diabetes, or high blood pressure.