The Round Rock ISD Heat Plan is a four-part plan. Each part is important to insure that Round Rock ISD athletes are protected from the problems that can arise as coaches and athletes begin workouts during the hot summer months of August and September. The four parts are Education, Acclamation, Hydration, and Monitoring of Athletes for heat related problems.
Heat not only affects the performance of athletes but can also affect their health.
The information contained in this plan was provided in part by Dr. Robert Murray, Ph.D., FACSM, and Director of the Gatorade Sports Science Institute in Barrington, IL.
Part I: Education
Educating athletes to the need of how to best take care of themselves during hot weather workouts is only one part of the education needed to properly care for athletes. Coaches should educate themselves to stay abreast of all the latest information available concerning heat related problems among athletes.
Coaches should also help educate parents and others about their roles in helping to prevent heat related problems in athletes.
Heat Indexes and Psychrometers
All coaches should have a digital psychrometers and heat index, on their campus. These devices should be used to aide in determining atmospheric conditions, which can increase the danger of heat related problems in athletes.
While the index can aide coaches in identifying unfavorable conditions, coaches should remember that the heat index was developed for industry, and does not take into consideration the football uniform. The uniform can worsen the effects of unfavorable heat conditions and should be taken into consideration when determining the duration and intensity of practice, as well as the frequency of water breaks.
Coaches should always be aware of symptoms of heat illnesses; which are as follows:
IN OTHERS
- Irritability
- Confusion
- Belligerence
- Hyperventilation
- Refusal to Drink
- Staggering
IN YOURSELF
- Headache
- Dizziness
- Unusual Fatigue
- Heat Flush
- Paradoxical Chills
- Tingling Fingers
Ten tips coaches should know:
- Helmet and jersey off whenever possible
- Easy access to water and electrolyte replacement drinks
- Gradually increase intensity and duration or workouts
- Gradually add equipment
- Use shade during breaks
- Quick access to cold towels and or cooling tubs
- Pre and post-practice weigh ins
- No “prove yourself” drills in the heat
- Closely monitor “At Risk” or poorly conditioned players
Part II: Acclimation
All athletes should undergo a period of acclimation to help reduce the negative effects of heat during hot weather workouts.
Preseason football workouts should begin with at least four days of workouts in shorts, t-shirts, and helmets. Helmets should be removed frequently during the first workouts of the season and on any day that heat conditions are severe.
Situations involving indoor practice should remember that athletes who leave gyms for outdoor workouts must get acclimated to the weather.
During the early part of the season, athletes should weigh themselves before and after practice to determine the amount of weight loss during practice. Remember…”Weight loss during practice IS water loss – weight loss over a period of time is fat loss.” Athletes should replace the amount of fluid lost in practice before the next practice.
Students who report to after summer practices begin need to go through the same acclimation process as athletes that begin the first day. Coaches should make sure athletes who report after the first day of workouts during hot weather are properly acclimated before being allowed to participate in full pads, and at the same intensity as other acclimated athletes.
Benefits of Heat Acclimation:
- Better drinking habits
- More body water
- More blood
- Lower heart rate
- More blood to skin
- Sweat sooner
- Sweat more
- Sweat more widely
- Sweat less salty
- Better heart output
- Stay cooler
Part III: Hydration
Proper hydration is essential in protecting athletes and maximizing their performance during hot weather. Dehydrated players heat up faster and lose the benefits of acclimation.
Coaches should make fluids available at all times during practice and should monitor athletes to make sure they are consuming enough fluids. Some athletes may lose more than three quarts of sweat per hour during the hot and humid weather.
The more an athlete sweats, the more susceptible they are to dehydration. Sweat loss leads to dehydration, fatigue, cramps, heat intolerance, and slow recovery. Athletes need to consume more than the eight cups of water per day normally recommended for proper hydration. Some will need several quarts to replace fluids lost during workouts.
Don’t rely on thirst
Thirst kicks in too late and shuts off too early. Thirst usually occurs when athletes have already begun to dehydrate.
Athletes should drink 20oz. of fluids within an hour or two before practice or games. Drink regularly during practice and games to minimize weight loss.
Salt is not an enemy – athletes should use salt on food during meals.
Dehydration:
WARNING SIGNS
Thirst
Irritability
Fatigue
Loss of Performance
Muscle Cramps
Nausea
Vomiting
TREATMENT
Stop activity
Rest in cool shaded area
Drink fluids
Guidelines for proper hydration
- 2-3 hours before practice or games, drink 17-20 oz. of fluid and another 7-10 oz. 10-20 minutes prior to the start of an event.
- After exercising, drink at least 20oz. per pound of weight loss within two hours of finishing, training, or competition
- Athletes should monitor their frequency of urination as well as the color of their urine. A well hydrated athlete will have a clear urine, where as urine from an athlete not well hydrated will have a yellow to orange color
Part IV: Monitoring Athletes
Coaches should observe athletes frequently and carefully before, during, and after practice. Coaches should be aware of the signs of the following heat related problems.
Symptoms of Heat Illness:
In Others:
Irritability
Confusion
Beligerence
Hyperventilation
Refusal to Drink
Staggering
In Yourself:
Headache
Dizziness
Unusual Fatigue
Paradoxical Chills
Tingling Fingers
Heat Exhaustion
Warning signs:
Headache
Nausea
Vomiting
Weakness
Dizziness
Rapid Pulse
Profuse Sweating
Treatment:
Rest in cool, shaded area
Drink fluids
Loosen or Remove Clothing or Equipment
Heatstroke
Warning signs:
High Temperature
Nausea
Drowsiness
Confusion/Disorientation
Irrational Behavior
Collapse – Coma
Treatment:
Seek emergency medical treatment
Cool first then transport