Prevention and Treatment of Heat-Related Illnesses

There are three types of heat-related illnesses, heat cramps (muscle contractions, often strong and painful, in the hamstring muscles or back of the calves,) heat exhaustion (caused by excessive heat and dehydration combined with exhaustion), and heat stroke (a serious condition that can result in death if not treated promptly.)

Critical organs can be damaged if they are overheated for an extended period. Heat stroke can affect folks watching along the sidelines as well as players if the temperature is high enough.)

Treatment of Heat Cramps

To treat heat cramps, drink fluids containing electrolytes, such as a sports drink, stretch and massage cramped muscles, apply ice, rest in a cool, shaded area, and eat sodium-rich foods such as pretzels or popcorn or potassium-rich foods such as bananas.

Treatment of Heat Exhaustion

To treat heat exhaustion, rest in a cool, shaded place, hydrate with a sports drink that contains electrolytes, lie down with legs elevated to promote circulation, use ice packs (or plastic bags filled with ice or gel packs), wet towels or washcloths, or take a cool shower or bath, and remove tight or unnecessary clothing. If the person doesn't begin to feel better quickly after treatment, assume they have heat stroke and take them to a physician.

Treatment of Heat Stroke

Heat stroke is the most serious form of heat illness and can result in death if it isn't recognized and treated promptly. Critical organs can be damaged if they remain overheated for an extended period. The affected person should seek medical attention immediately.

In addition, the player should be cooled by whatever means possible. An ice bath is preferable because it cools the body quickly, but other options are to put ice packs over as much of the body as possible, take a cool shower, or wrap the person in cool, wet towels, or spray them with water.

Fluids shouldn't be given, since a heat stroke victim is often nauseated.

Heat Stroke Facts

Alcohol or caffeinated beverages can make heat exhaustion or heat stroke worse. Some medications can also increase the risk for heat stroke. Allergy medications, laxatives, diet pills, antidepressants, diuretics, beta-blockers and vasoconstrictors can all make an individual more susceptible to heat stroke.

Preventing Heat-Related Illnesses

If the heat index is high, stay in air-conditioning or shaded areas when possible.

Wear lightweight, light-colored, loose-fitting clothing.

Use a hat, an umbrella, or canopy for shade.

Use sunscreen.

Hydrate, but not with alcohol or caffeinated beverages.

Athletes should drink sports drinks with electrolytes between games.

Cool down with a cool mist from a spray bottle of cold water or put a gel pack or wet washcloth on the back of neck.

If you should get a heat-related illness, you'll be more sensitive to heat for about a week afterwards. Be careful not to exercise too hard and avoid hot weather. Obey the doctor's instructions.

For more information about the causes of heat-related illnesses, see Three Heat-Related Illnesses that Soccer Players (& Parents) Should be Aware of.