Stay Safe in the Heat: Tips for Young Athletes in Phoenix

As summer unofficially comes to an end, the Sonoran desert in Phoenix continues to sizzle. In September, the average normal high temperature in Phoenix is 100.4 degrees. Without frequent hydration, this can be dangerous for young athletes.

Dr. Minnie Stout, from the Arizona College of Nursing, recommends that students take a 10 to 15-minute break for every 40 minutes of heat exposure.

“Make sure they hydrate well, two to three hours before the game, and also at least 30 minutes before the game and then, of course, during the game,” she added.

Hydration during exercise is crucial. For children, Stout recommends drinking 10 sips of water every 15 to 20 minutes.

“Educate your children. Make this a part of their lifestyle, drink more water in the summer. This will set a good example for your children,” she emphasized.

To make water more appealing, Stout suggested adding some flavor, like fruits or cucumbers, as long as it’s not too sugary.

In addition to staying hydrated, there are other measures that can be taken to prevent heat-related illnesses. Wear loose, light clothing, a hat, and sunscreen. Monitor time spent outdoors and take frequent breaks in the shade.

Always stay informed about health and safety updates related to the weather. Extremely high temperatures can lead to illnesses and even death.

Heat Exhaustion vs. Heatstroke:

Heat Exhaustion:

Signs may include heavy sweating, weakness, cold, clammy, and pale skin. Nausea and vomiting. The temperature may be normal. Headache, dizziness, and possible muscle cramps.

First Aid: Lay the student in a cool, shaded area. Loosen clothing and apply cool, damp cloths.

Move the student to an air-conditioned room. Give sips of water unless they are nauseous. Seek medical attention if vomiting persists.

Heatstroke:

Warning signs may include extremely high body temperature (above 103 degrees), red, hot, and dry skin (lack of sweating), severe headache, loss of consciousness, confusion, nausea, rapid and strong pulse, and altered mental state.

The body temperature can rise to 106 degrees or higher in a span of 10 to 15 minutes. Heatstroke can be fatal or cause permanent disability without emergency treatment.

First Aid: Call for medical assistance immediately or take the student to the hospital. Delay can be deadly.

Move the student to a cool environment. Spray the student with water, use fans or sponges. Use ice packs on the neck, armpits, and groin; if humidity is low, wrap the person in a cool, wet sheet and fan vigorously. Monitor body temperature and continue cooling efforts until the body temperature drops to 101 or 102 degrees.

If the person is alert, give them sips of cold water. If the body temperature rises again, repeat the process. Seek medical attention immediately.

For more information, visit www.azhealth.gov/heat. For a comprehensive heat-related illness prevention program, email extremeweather@azdhs.gov.

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