Playing in high temperatures can be dangerous. Sweating is the process our body uses to cool itself, but with high humidity and hot temperatures, athletes' bodies can have trouble maintaining a safe body temperature. This may lead to heat-related illnesses. Student-athletes who are unconditioned or getting over illnesses are more likely to experience heat-related illnesses. Student-athletes and coaches should learn the warning signs and symptoms of heat illnesses in order to act quickly and give the appropriate care. The following are heat-related illnesses and websites to help distinguish the warning signs and aid in the proper course of treatment for:
The Hawaii High School Athletic Association recommends athletes take the following precautions to lower the incidence of heat-related illnesses:
Monitor their body weight before and after activity to ensure they are replacing fluids, especially during hot and humid events.
Monitor their urine color to ensure proper hydration levels. Replace fluids with water and/or sports drinks to replace fluids and electrolytes.
Sleep 6-8 hours a night and eat a well-balanced diet.
Before, during and after training and games, drink water or sports drinks to prevent mental and physical fatigue.
Use a personal water bottle to hydrate throughout the day.
Drink 17-20 oz. of fluid one to two hours before practice/game.
Drink 7-10 oz. 10-20 min before and every 10-20 minutes during practice/game.
Consume a sports drink such as Gatorade when your activity goes longer than one hour.
Drink at least 20-24 oz. for every pound lost through sweat after practice/game.
A pre-event meal is important to prevent hunger and to supply energy to muscles.
Three to four hours before the game, focus on carbohydrates, moderate protein, low-fat foods and fluids (pasta with a light marinara, a chicken or turkey wrap, vegetables, peanut butter sandwiches, a baked potato, cereal with low fat or fat free milk, crackers, rice, fruit, water, milk, juice, sports drink).
Post-Exercise Muscle Recovery
Help muscles recover faster by consuming carbs and proteins, such as a peanut butter and jelly sandwich, or a cup of low-fat chocolate milk within 30 minutes after intense exercise.
Eat a high carbohydrate, moderate protein meal one to two hours later to continue with muscle recovery.
Rehydrate immediately following activity.
Focus on refueling with fluids, carbohydrates and protein.
Meet energy needs by getting the right combination of calories. The typical suggestion for athletes is 45-65% carbohydrates, 10-35% protein and 20-35% healthy fats.
Watch fat intake. A high-fat diet is not healthy, but neither is a fat free diet. Go for low-fat foods and generally limit deep fried foods or other foods that “stain a napkin”.
Kalani High School students who are interested in sports medicine/athletic training may apply to our athletic training student aide (ATSA) program. Students will be graded based on classroom GLO’s and simple tasks would include organization of water and supplies needed for practices and games, maintaining a clean and efficient athletic training room, and learning first aid and taping skills. Interested students should review the guidelines and contact the athletic trainers for more information. ATSA Program Guidelines
Athletic Training Student Aide Workshop
The Hawaii Athletic Trainers' Association's Athletic Training Student Aide workshop is a 1-2 day event held annually in the Spring. Certified athletic trainers from across the state team up with other allied health care professionals to introduce the athletic training profession. Students will gain introductory knowledge of prevention, care, treatment, and rehabilitation of athletic injuries, as well as an understanding of various roles involved with a sports medicine team. For more information, contact Ben or Marissa.