Health and Safety
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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
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Drink water throughout the day—not just before practice.
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Avoid soda, tea, and junk food.
Before exercise
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Drink 17–20 ounces of water 2–3 hours before activity.
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Drink 7–10 ounces of water 10–20 minutes before starting.
During exercise
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Listen to coaches and athletic trainers.
- Practices may be modified or moved indoors when heat and humidity are high.
After exercise
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Replace fluids by drinking 16–24 ounces of water or an electrolyte drink for every pound of weight you lost.
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Check your urine color. Light yellow to clear means you are well-hydrated.
Signs of heat illness
Early symptoms (heat exhaustion)
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Cool, moist, pale, or flushed skin
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Headache, nausea, dizziness
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Weakness and heavy sweating
Severe symptoms (heat stroke)
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Red, hot, dry skin
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Confusion or loss of consciousness
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Vomiting
What to do
If you notice any of these symptoms, stop activity right away and follow these steps:
For heat exhaustion
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Move to a cool place.
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Loosen or remove clothing.
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Apply cool, wet cloths.
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If awake, sip cool water.
For heat stroke or severe symptoms
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Call 911 or activate the Emergency Action Plan.
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Place the athlete on their left side if vomiting.
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Use a cooling tub for at least 15 minutes, or place ice packs on wrists, ankles, groin, neck, and armpits.
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Keep checking breathing and pulse.
Concussion resources
Learn more about concussion safety:
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