Do you know: Seven ways for sportsperson to prevent them from heat?

Hockey players trying to cool themselves in between a match. Image Source: Xtra Time
Hockey players trying to cool themselves in between a match. Image Source: Xtra Time

Kolkata: Until very recently, the start of summer sports practices and matches around the country has been accompanied by horror stories of coaches forcing sportsperson to practice in hot, humid conditions without taking appropriate precautions against heat-related illness and of the deaths of youth athletes from heat stroke.

To prevent heat illness (i.e. heat cramps, heat exhaustion, or heat stroke) during summer football practices, especially heat stroke deaths, it is important that a sportsperson follow the following guidelines for summer football practices:

Limit practice duration: Summer football and cricket practices should be a maximum of three hours long for the first week (this is total length of practice, including warm-up and cool down periods), with the practice length increased gradually over a two-week period to allow players to become acclimatized to the heat (remember, children adjust more slowly to exercising in the heat (a child may require five or six sessions to achieve the same degree of acclimatization acquired by an adult in two or three sessions in the same environment).

Conduct weigh-ins: Players should be weighed before and after football and cricket practices. Since the volume of sweat loss varies by child or adult, this is the most accurate way to determine how much fluid an individual has lost during practice and needs to replace (the general rule of thumb is to replace 150% of weight lost in fluids during the first two hours after sports and another 25% to 50% of the weight lost in the first 6 hours after sports to fully rehydrate.

Allow lighter clothing: Studies have shown that football uniforms cause additional heat stress by decreasing dry heat loss by 42% and tripling the resistance to heat loss through evaporation similar to what an athlete would experience by wearing a heavy, three-piece men’s business suit. During the first weeks of practice, players should therefore wear limited football practice gear (i.e. light-colored, lightweight cotton or mesh shorts with helmets and shoulder pads only, not full uniform). Athletes should be given a chance to remove their helmets whenever possible (e.g. during instruction, water and cool down breaks). Some years back, statistics founded by a grant from the National Football League suggests that blowing cool dry air underneath football shoulder pads during short rest periods and after practice is a useful additional preventative measure for football programs to consider in order reducing the risk of heat-related illnesses in football players. It is not, however, a treatment for heat stroke.

Provide frequent fluid breaks: One of the keys to preventing dehydration, heat exhaustion and heat strokes is to provide players cool down and fluid breaks in a shaded area at least every thirty to forty-five minutes, or more frequently, depending on heat and humidity level. Each athlete should drink at least the recommended minimum amount of fluids before returning to practice. Sports (not “energy”) drinks are recommended instead of water because they replace electrolytes lost in sweat and contain carbohydrates for energy, especially for athletes who perspire heavily (white rim on cap or armpit of shirt). Make sure the water does not come from a hose lying on the ground, as bacteria tend to breed in hoses. The water should also be free of lead. Fluids should never be restricted.

Provide shade and ice water bath: If the field has no shaded areas, put up an EZ tent so players have a place to get out of the shade during their water breaks. Fill a bath pool with water and ice, which athletes should walk through during breaks and after practice and in case of suspected heat stroke.

Monitor athletes closely: The staff, including the athletic trainer, should know and be on the lookout for signs and symptoms of heat stroke and heat exhaustion. A buddy system should be used, with players monitoring each other. If heat illness is suspected, the player should be immediately removed from practice. If heat stroke is suspected, ice-water or cold-water immersion is the definitive treatment, and, if not feasible, the athlete should immediately and continually be doused with water (either from a hose or multiple water containers), continually fanned and wet cold towels applied to the athlete’s head and neck until immersive cooling can occur or emergency medical personnel arrive.

Rehydration: After football practices, athletes should rehydrate to replace lost fluids.

Bengal Ranji captain Manoj Tiwary who is participating in the local club matches of CAB was quoted as saying, “This is not the first time we are playing in this heat. The trend has been the same for the last 4-5 years. We face a lot of difficulties in this heat.” How do you take precautions? Manoj replied,” I personally drink a lot of fluid and water. I always carry electrol with me and drink it every half an hour. Every sports personality who are playing in this heat should have a deep sleep as their body needs proper rest. They should put sun screen lotion and zinc oxide on their face and body. Cricketers should wear a cap and full sleeve t-shirt. Cricket association of Bengal have strictly advised the clubs to offer sports health drink and ice towels to very cricketers who are playing.”