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:

• CDC Concussion Information

• Gfeller-Waller Concussion Awareness Act