Beating the Heat - On and Off the Field

August is here. To me, especially back in my younger years, this has always meant that summer was winding down, coming to a close - a bummer.

It also signals the beginning of something else, something fun - football season is around the corner. Training camps have started all over the country. This is not only true for NFL pro teams, but also Pee-wee, high school, and college.

We all know the inherent physical risks associated with playing a high speed contact and collision sport like football. Most injuries occur to the musculoskeletal system - your muscles, bones, and joints.

There are other very serious, and even deadly conditions that can develop that are totally preventable. And have nothing to do with getting tackled.

Most of you will remember the Minnesota Vikings' All-Pro offensive lineman Corey Stringer. This seemingly invincible 27-year-old, 6'4" 330 pounds athlete lost his life because of a heat-related condition.

Unfortunately, he is not alone. Almost every summer, a young athlete will die of heat stroke. Countless more will have issues with heat cramps and heat exhaustion, serious but not fatal heat related problems.

Heat-related illnesses can occur with a single period of exposure in a hot (and/or humid) environment, or can develop more gradually over several days in the heat.

It is not just that heat, but also the the humidity that is important. Believe it or not, when the total of heat plus humidity is over 160 (i.e. most summer days where I live in the Philadelphia area), you become at risk.

The "heat index" is a valuable number that combines these two important weather related variables. Humidity becomes important because your body's natural cooling system cannot function optimally when there is high humidity.

Normally, sweating allows you to cool yourself if the sweat-related liquid that forms can evaporate into the air. This becomes more and more difficult as the moisture in the air, i.e. humidity, increases. It is important to recognize the early symptoms of heat-related illness, because your condition can deteriorate quite rapidly and become a serious health emergency.

There are important ways to stay out of trouble when staying active in the heat. This is true not only for football players but also runners, tennis players, soccer stars and virtually every athlete. Even non-athletes, who don't exercise, can suffer the effects of heat related illness. This is especially true for the elderly who are particularly susceptible to heat.

To beat the heat, keep the following in mind:

• Your body needs time to acclimatize to the heat. This acclimatization process occurs over a 7-14 day period. This means that the first few days of training camp or exercise in a hot environment should be relatively easy. Better yet, athletes should spend several weeks before getting to training camp practicing some activities in the heat to allow their body to adapt, and become more efficient at dealing with the heat.
• Adequate hydration is essential. Water, water everywhere. Athletes need to drink water well before starting (i.e. "camel-up"), they need to take frequent water breaks, and they need to replenish lost fluids after practice. Some individuals are more prone to heat exhaustion because they tend to sweat more and lose more fluids. Weighing yourself first thing in the morning (after urinating), before practice, and after practice will help you know how much fluids you're losing. A 2 percent drop in body weight due to fluid loss is considered significant and means dehydration. Unfortunately your body is not very good at giving thirst related signals. It is not like your car where a red light goes on when it is ready to overheat. Once you're thirsty, it is usually too late to replenish fluids if you're continuing to play and sweat. You can not play catch-up. There should be easy access to fluids and intake should be encouraged by coaches and trainers. In the "old days" it was a sign of weakness to drink. Now it's an absolute sign of stupidity not to.
• Practices should be held in the early morning or later in the day before heat and humidity rise. Lightweight, light colored "breathable" clothing should be worn. There are many new options in terms of clothing materials in terms of keeping you cool. I find Nike's Col-Max particularly helpful. In football practice, avoid full pads, uniforms, etc. the first few days or in extreme conditions.
• Athletes who are overweight, out of shape, or have certain medical conditions are more prone to heat-related illness. Sunburn can predispose to problems, as can alcohol use and certain medications, especially diuretics.
• Once you develop signs of heat illness, you must stop the activity immediately and get to a cool, shady place. Remove any extra unnecessary clothing. Elevate legs higher than your heart and drink plenty of fluids. Ice packs can be placed in the armpit or axillary area, as well as the front hip/groin area. This helps rapidly cool the body. Early signs of heat illness can include fatigue, weakness, dizziness and even muscle cramps. Heat stroke is the most serious version and usually involves mental status changes, and even collapse. If this occurs or is suspected, then it is a medical emergency and immediate medical help should be sought.

The American Council on Exercise offers heat-related advice and a handy "Heat Stress Index""Healthy Hydration" (focusing on how much to drink before, during and after exercise). chart, as well as some excellent tips on

If you are a parent, coach or athlete, learning more about heat-related illnesses can save a life. Remember, serious heat-related problems, including death, are totally preventable. Don't let the heat get you down.

From Yahoo Health