Fact sheet 14c
HEAT STRESS AND SPORTS
Exercising or doing other strenuous activities such as manual labour or playing a sport in hot
weather accelerates fluid loss and increases the risk of Heat Stress. The symptoms of heat
related illness can range from mild to extremely serious. If the symptoms are ignored and left
untreated it can lead to a life threatening complication known as heat stroke.
Top tips for avoiding heat stress:
1. Drink plenty of water (at least ½ litre two hours before exercising, and then 1 cup (200ml)
every 20 minutes when exercising. After exercise drink another ½ litre
2. Choose a specially formulated sports drink that will aid in hydration if your exercise goes for
more than an hour
3. Wear cool, lightweight clothing
4. Avoid exercising outdoors on hot days, especially during the middle of the day
5. Take frequent rest breaks in a cool area
6. Know the signs of heat stress and monitor yourself and others around you.
Symptoms of dehydration and heat related illness:
•
Hot and dry skin, paleness
•
Nausea and vomiting
•
Rapid heart rate
•
Confusion
•
Muscle cramps
•
Fainting, loss of consciousness
Symptoms of heat stroke:
•
Very high body temperature
•
Throbbing headache
•
Red, hot and dry skin
•
Confusion or ‘strange behaviour’
•
Dry, swollen tongue
•
Nausea
•
Rapid pulse
•
Possible loss of consciousness
•
Shallow, rapid breathing
If a patient has any of these symptoms, it may be heat stroke. Heat stroke is a medical
emergency – if someone you are with develops heat stroke call 000 for an ambulance.
Treatment for Heat Stress
Increase fluids and continue to drink water throughout the day. Remove outer layers of clothing
and use a moist cloth to cool the forehead, neck and wrists. Move to an air-conditioned area or
into the shade. If the symptoms persist or the patient seems confused or disoriented, call triple
000 for an ambulance.
REGISTER with the Australian Early Warning Network to receive FREE early warnings of severe
weather events, including heatwaves, at www.ewn.com.au
Acknowledgement: This factsheet includes information sourced from ‘Better Health’, Victorian Department
of Health 2009.
This project has been assisted by the New South Wales Government through its Environmental Trust.