As youth and high school sports gear up for intensive practices, North Texas is experiencing a surge in summer heat. With high temperatures expected to approach or exceed 100 degrees by the weekend, a heat advisory is in effect for the area.
The combination of high heat and humidity poses additional risks for student-athletes. Dr. Troy Smurawa from the Sports Medicine department at Children’s Health Andrews Institute explains that high humidity impairs the body’s ability to cool itself through sweat evaporation.
To help student-athletes stay safe and healthy in these conditions, experts recommend the following practices:
– Pre-Hydration: Begin hydrating the night before practice and consume plenty of carbohydrates for energy. Consider including Gatorade or salty foods at dinner to boost electrolyte levels.
– Morning Hydration: Drink additional water in the hour before practice, aiming for one ounce per 10 pounds of body weight.
– During Practice: Athletes should drink frequently, every 15 to 30 minutes. Sports drinks are beneficial for practices lasting over an hour to replenish electrolytes.
Dr. Smurawa emphasizes the importance of staying hydrated before, during, and after practice. “Muscles need water to function properly, and electrolytes are essential for overall health,” he says.
Signs of Heat Illness to Watch For:
– Heat Exhaustion: Dizziness, fatigue, excessive sweating, clammy skin, muscle cramps, headaches, and a slowing pulse.
– Heat Stroke: Confusion, rapid heart rate, rapid breathing, cessation of sweating with dry skin.
Dr. Smurawa advises parents to monitor for signs of dehydration or heat illness, such as fatigue, distraction, clumsiness, and lightheadedness. If symptoms appear, move the child to a shaded area and have them lie down with their feet elevated to improve circulation.
Many school districts implement “no-fly zones” to avoid practicing during the hottest parts of the day, typically between noon and 6 p.m., and cancel practices if temperatures reach a set threshold. For Dallas ISD, practice is canceled if temperatures exceed 92.1 degrees. Additionally, districts ensure athletes gradually acclimate to the heat and take mandatory water breaks during practice.
