Even when the temperature soars, some athletes will be more resistant to the effects of the heat than others. Knowing the specific risk factors can help reduce the possibility of heat illness.
Dehydration as a Risk Factor for Heat Illness
Dehydration is the loss of fluids from the body. Dehydration can occur from a number of factors including sweating, inadequate fluid intake, alcohol, caffeine, vomiting and diarrhea. Keeping an athlete hydrated is a key factor in reducing the risk of heat illness.
The best drinks for an athlete to replenish the fluids and electrolytes his/her body has naturally lost through exertion is water and/or sport drinks. The benefit of water is that it is the body's natural source of fluid and can be quickly absorbed. Sport drinks have the added benefit of electrolytes which can also help restore the body’s hydration.
Any drinks with caffeine should be avoided as a pre-game, half-time, or post-game beverage. These include most sodas and coffee drinks. Caffeine is a natural diuretic (pulls fluid from the body) and should be avoided by athletes as much as possible.
Drinks with a high amount of sugar should also be avoided. The body has to separate the sugar from the water content of the fluid before being able to use the fluid. This takes extra time before the fluid can be effectively used by the body.
Athletes should be taught to hydrate throughout the day rather than just before the event. Drinking a lot of fluids just prior to an event can actually contribute to nausea during the event because of a full stomach.
The athlete should be given regular water breaks during practice/competitions and should make use of those chances to rehydrate the body. Once an event is over, the athlete should be proactive and diligent in replenishing the fluids lost during the event.
Monitoring Urine Color as a Tool for Hydration Level
Monitoring the color of an athlete’s urine is an effective way to measure the hydration level of the athlete. Fluids should be regularly consumed until the urine being excreted is a clear or light yellow color. Urine that is dark in color is an indication of dehydration.
Other Risk Factors
Athletes with an increased body mass index are also susceptible to heat illness. These individuals may either have a high fat content (fat acts as an insulator for heat) or a high muscle content. Individuals with a high muscle mass have higher metabolic rates creating more heat production.
Poor physical condition can also place an athlete at risk for heat illness. Athletes that are in shape have the ability to withstand greater heat stress as compared to athletes that have poor cardiovascular fitness.
According to the National Athletic Trainers’ Association’s Position Statement on Exertional Heat Illness (Binkley, H., Beckett, J., Casa, D., Kleiner, D., & Plummer, P., 2002), an overzealous athlete may also be at greater risk for heat illness because they “override the normal behavioral adaptations to heat and decrease the likelihood of subtle cues”.
These athletes ignore their own body’s signals either because of their passion for their sport, desire to excel, or desire to not disappoint their coaches. These athletes would typically not pull themselves from a practice and/or competition on their own, but would need a coach or medical personnel to make that decision.
Medications That can Place an Athlete at Risk
Certain medications may predispose an athlete for an increased risk of heat illness. Any medications with a diuretic side effect may contribute to the dehydration of an athlete. Caffeine is a natural diuretic and can be found in over-the-counter and prescription medications.
Medications that contain stimulants may also place an athlete at risk because the stimulant effect of the drug can increase the metabolic rate of the individual. Athletes on medication can be identified through a medical history questionnaire during pre-participation physical exams
Knowing the risk factors that may predispose an athlete to heat illness can help a coach identify individuals who may be at risk so that these athletes can be monitored more closely.
Terry Zeigler - Educating through writing with over twenty-five years of experience as a Kinesiology Professor and Certified Athletic Trainer.
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