Health and Safety

  • Staying safe in hot weather

    We want every student-athlete to stay healthy. These tips can help you prevent heat-related illnesses.

    Hydrate all day

    • Drink water throughout the day—not just before practice.

    • Avoid soda, tea, and junk food.

    Before exercise

    • Drink 17–20 ounces of water 2–3 hours before activity.

    • Drink 7–10 ounces of water 10–20 minutes before starting.

    During exercise

    • Listen to coaches and athletic trainers. 

    • Practices may be modified or moved indoors when heat and humidity are high.

    After exercise

    • Replace fluids by drinking 16–24 ounces of water or an electrolyte drink for every pound of weight you lost.

    • Check your urine color. Light yellow to clear means you are well-hydrated.

    Signs of heat illness

    Early symptoms (heat exhaustion)

    • Cool, moist, pale, or flushed skin

    • Headache, nausea, dizziness

    • Weakness and heavy sweating

    Severe symptoms (heat stroke)

    • Red, hot, dry skin

    • Confusion or loss of consciousness

    • Vomiting

    What to do

    If you notice any of these symptoms, stop activity right away and follow these steps:

    For heat exhaustion

    • Move to a cool place.

    • Loosen or remove clothing.

    • Apply cool, wet cloths.

    • If awake, sip cool water.

    For heat stroke or severe symptoms

    • Call 911 or activate the Emergency Action Plan.

    • Place the athlete on their left side if vomiting.

    • Use a cooling tub for at least 15 minutes, or place ice packs on wrists, ankles, groin, neck, and armpits.

    • Keep checking breathing and pulse.

    Concussion resources

    Learn more about concussion safety: