Hot Weather
Guidelines
for Athletic Practice
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>> Heat Related Terms
>> Heat Illnesses
>> Prevention of Heat Illnesses
>> Guidelines for Fluid
Replacement for Athletes
The Orange County Department of Education in collaboration with the Orange County Health Care
Agency have created the following guidelines for parents and coaches to increase the safety and
performance of children who play sports in hot weather.
People suffer heat-related illness when the body’s temperature control system is overloaded.
The body normally cools itself by sweating. But under some conditions, sweating just isn’t enough.
In such cases, a person’s body temperature rises rapidly. Very high body temperatures may
damage the brain or other vital organs. Several factors affect the body’s ability to cool itself
during extremely hot weather. When the humidity is high, sweat will not evaporate as quickly,
preventing the body from releasing heat quickly.
Children sweat less than adults, making it harder for them to cool off. Therefore, children who
play sports or are physically active in hot weather can be at risk for heat illnesses. In addition,
dehydration also puts children at risk for more dangerous heat illnesses.
Heat Related
Terms
Heat Wave: More than 48 hours of high heat (90 degrees or higher)
and high humidity (80 percent relative humidity) are expected.
Heat Index: A number in degrees Fahrenheit that tells how hot it really
feels with the heat and humidity. Exposure to full sunshine can increase
the heat index by 15 degrees F. Temperature and heat index readings
for individual locations may be found at www.weather.com.
Heat Illness: A person’s natural cooling system may begin to fail,
allowing internal heat to build up to dangerous levels. The result may
be heat illness, which can come in the form of heat cramps, heat
exhaustion, or heatstroke.
Heat
Illnesses
Heat Cramps: Brought on by exercise and the resulting loss of sodium
and moisture.
* Muscle pains or spasms (usually in the abdomen, arms or legs)
Heat Stroke: The most serious heat-related illness. It occurs when the
body becomes unable to control its temperature. Heat stroke can cause
death or permanent disability if emergency treatment is not provided.
Treatment:
* Stop all activity and sit in a cool place
* Drink clear juice or a sports beverage
* Do not return to strenuous activity for a few hours after the
cramps subside
* Seek medical attention if cramps do not subside in 1 hour
The warning signs of a heat stroke vary, but may include the following:
* An extremely high body temperature (above 103° F)
* Red, hot, and dry skin (no sweating)
* Rapid, strong pulse * Throbbing headache
* Dizziness
* Nausea
* Confusion
* Unconsciousness
Heat Exhaustion: A moderate heat illness that develops after several
days of exposure to high temperatures and inadequate replacement of
fluids. The skin may be cool and moist, the pulse rate will be fast and
weak, and breathing will be fast and shallow.
Treatment:
Heat stroke can be a life-threatening emergency. Have someone call
for immediate medical assistance while you begin cooling the victim.
Do the following:
* Get the victim to a shady area
* Cool the victim rapidly, using whatever methods you can;
Apply ice packs in the armpits, groin and neck areas, place the
victim in a tub of cool water, place the person in a cool shower,
spray the victim with cool water from a garden hose, sponge
the person with cool water or wrap the victim in cool, wet sheet
and fan them vigorously
* Monitor body temperature and continue cooling efforts until the
body temperature drops to 101-102° F
* If emergency medical personnel are delayed, call the hospital
emergency room for further instructions
* Do not give the victim alcohol to drink
* Get medical assistance as soon as possible
The warning signs of heat exhaustion are:
* Heavy Sweating * Paleness
* Muscle cramps * Tiredness
* Weakness
* Dizziness
* Headache
* Nausea/vomiting
* Fainting
Treatment:
* Drink cool, nonalcoholic beverages
* Rest
* Take a cool shower, bath or sponge bath
* Seek an air-conditioned environment
* Wear lightweight clothing
Guidelines for
Fluid Replacement
for Athletes
The effects of dehydration include decreased athletic performance and an
increased risk of heat illness. Athletes should not lose more than 3% of body
weight as a result of one training session. Athletes should be educated in the
process of hydrating themselves as a 24 hour a day practice, and should begin
every athletic activity well hydrated.
Signs and Symptoms of Dehydration:
 Thirst
 Irritability
 Headache
 Weakness
 Dizziness
 Cramps
 Nausea
 Decreased performance
Prevention of
Heat Illnesses
The best management of heat related illness is PREVENTION.
…… Ensure the athlete is well hydrated prior to the start of any and
all activity.
…… Allow frequent periods of rest and hydration during activity.
…… Allow unrestricted fluid replacement; encourage fluids before,
during and after activity.
…… Weigh athletes before and after activity to monitor body water
loss from the activity and to insure adequate rehydration has
occurred prior to next session.
…… Gradually increase activity in the heat over a period of 7-10
days to allow adequate acclimatization.
…… Wear light-weight and light-colored clothing.
…… Protect against sun exposure, i.e., use sun screen.
…… Schedule activities at the coolest time of day.
…… Routinely perform mandatory temperature and humidity
treadings on playing surfaces (indoor/outdoor).
…… Routinely monitor changing weather conditions with close
attention to temperature and humidity on playing surfaces
(indoor/outdoor).
…… Strongly consider postponing or canceling for extreme heat
and humidity conditions.
What to drink during exercise include:
 WATER
 Carbohydrate drinks with 6-8% carbs (Gatorade) if exercise
greater than 45 min (if carb concentration is greater than 6-8%
absorption rate will be decreased
 Cool beverages at 50-59°F recommended, if beverage is too
cold the absorption rate will be decreased
What not to drink includes:
 Fruit juice, carbohydrate gels, sodas, carbonated sport drinks
 >8% Carbohydrate level drinks
 Drinks with caffeine, alcohol, or carbonation
Hydration tips:
 By the time you are thirsty, you are already dehydrated
 Drink before, during and after games
 Avoid soft drinks and juice during play, high carbs may cause
stomach problems
 Urine should be light yellow or clear and odorless
Fluid guidelines:
 2-3 hours before exercise drink 17-20 oz of water/sports drink
 10-20 min before exercise drink 7-10 oz of water/sports drink
 Continue drinking water or sports drinks throughout exercise
(generally 7-10 oz every 10-20 min)
 Within 2 hours after exercise drink enough fluid to replace
lost fluids during exercise
Activity should be altered and / or eliminated based on the Heat Index as follows:
Under 95 degrees
Heat Index
“Green Flag”
95 degrees to 99
degrees Heat Index
“Yellow Flag”
*All Sports
>> Provide ample amounts of water. This means that water should always be available at regular
intervals and athletes should be able to take in as much water as they desire.
>> Optional water breaks approximately every 30 - 45 minutes for
approximately 10 minutes duration.
>> Ice-down towels for cooling.
>> Watch / monitor athletes carefully for necessary action.
*All Sports
>> Provide ample amounts of water. This means that water should always be available at regular
intervals and athletes should be able to take in as much water as they desire.
>> Optional water breaks approximately every 30 - 45 minutes for
approximately 10 minutes duration.
>> Ice-down towels for cooling.
>> Watch / monitor athletes carefully for necessary action.
*Contact Sports
>> Helmets and other possible equipment removed if not involved in contact or necessary
for safety.
>> Reduce time of outside activity. RECOMMENDATION: Practice should not exceed 2-1/2 hours.
Consider moving practice to morning or later in the day.
>> Re-check temperature and heat index approximately every 30 minutes to monitor
for increased risks.
100 degrees to 105
degrees Heat Index
“Red Flag”
*All Sports
>> Provide ample amounts of water. This means that water should always be available at regular
intervals and athletes should be able to take in as much water as they desire.
>> Optional water breaks approximately every 30 - 45 minutes for
approximately 10 minutes duration.
>> Ice-down towels for cooling.
>> Watch / monitor athletes carefully for necessary action.
>> Alter uniforms by removing items where feasible.
>> Allow for changes to dry T-shirts and shorts.
>> Reduce time of outside activity as well as indoor activity if air conditioning is not available.
RECOMMENDATION: Practice length should be 2 hours or less. Consider moving
practice to morning or later in the day. Limited conditioning.
*Contact Sports and Activities With Additional Equipment
>> Helmets and other possible equipment removed if not involved in contact or necessary
for safety. RECOMMENDATION: Football wears helmets, t-shirts and shorts.
>> Re-check temperature and heat index approximately every 30 minutes
for increased risks.
Above 105 degrees
Heat Index
“Black Flag”
*All Sports
Stop all outside activity in practice and / or play and stop all inside activity if air conditioning
is unavailable.
Hot Weather
Guidelines
for Schools
Children take longer to adjust to hot environments than adults do, and
their bodies reach core temperature much faster. Children’s bodies have
greater surface area to body mass ratio, so they absorb more heat on a
hot day (and lose heat more rapidly on a cold day). Also, children have
considerable lower sweating capacity than adults, and so they are less
able to dissipate body heat by evaporative sweating and cooling.
Children are less likely to feel thirsty during prolonged play and exercise,
and sometimes they just don’t want to be interrupted. They need to be
reminded to drink water or another beverage.
The Orange County Department of Education in collaboration with the
Orange County Health Care Agency have created the following guidelines
for schools to increase student safety during periods of hot weather.
** When outdoors, stay in the shade whenever possible. Limit time
outdoors when temperatures and UV radiation are most intense,
between 11 a.m. and 4 p.m.
** Ensure children are well hydrated. Provide or encourage frequent
drinks to ensure adequate hydration. Plain water is the liquid of
choice.
** Monitor children in wheelchairs and check the temperature of metal
and vinyl parts.
** Check the temperature of metal and plastic playground equipment.
** Staff should be aware of the signs and symptoms of heat cramps,
heat exhaustion, and heat stroke. Follow first aid procedures
promptly.
** Limit strenuous activity outdoors
** Check regularly on young children and those children who are
physically challenged or in wheelchairs and those who have
chronic illnesses such as asthma.
Heat Illness
Signs and Symptoms
Sunburn: Redness, pain, swelling of skin, blisters, fever and headaches.
Treatment: leave water blisters intact to speed healing and avoid infection. If blisters
break, apply a dry sterile dressing. Refer serious cases to a physician. Heat Cramps: heavy sweating can cause painful muscle cramps, usually in the legs, but
possibly in the abdomen.
Treatment: apply firm pressure on cramping muscles or gently massage to relieve
spasm; give sips of water, if nausea occurs discontinue sips of water, move person
to a cooler place to rest. Observe the person carefully for changes in condition.
Heat Exhaustion: heavy sweating, weakness, cold, pale and clammy skin; weak pulse,
fainting and vomiting.
Treatment: get person out of sun, move person to a cooler environment, lay person
down and loosen clothing, apply cool wet cloths, give sips of water. If nausea occurs,
discontinue sips of water; if vomiting continues, seek immediate medical attention.
Heatstroke: severe medical emergency, hot, dry skin, rapid and strong pulse, possible
unconsciousness.
Treatment: Call 911, if unable to get person to medical help immediately,
do the following:
* Move person to a cooler environment
* Remove outer clothing
* Reduce body temperature using lukewarm (not cold) water to
bathe/sponge the person
* Do not give fluids
Activity
Guidelines
B. Children should receive
a 5-10 minute rest and
fluid break after every
25 to 30 minutes of
activity. Children should
be in shorts and t-shirts
(with helmet and
shoulder pads only,
not full equipment,
if worn for activity).
100
90
80
70
60
50
40
30
20
10
0
Add 5˚F to the temperature between 10:00 a.m. and 4:00 p.m. from mid-May to mid-September
on bright, sunny days.
C. Children should receive a
5-10 minute rest and fluid
break after every 15 to 20
minutes of activity.
Children should be in
shorts and t-shirts only
(with all protective
equipment removed,
if worn for activity).
Relative Humidity (%)
A. Children should receive
a 5-10 minute rest and
fluid break after every
25 to 30 minutes of
activity.
Fluid breaks should be scheduled for all practices and become more frequent as the heat and
humidity levels rise.
70
74
78
82 86 90 94
Temperature (°F)
98
102
D. Cancel or postpone all
outdoor practices/games.
Practice may be held in
an air conditioned space.