By Logan Maag, MD
Physical Medicine and Rehabilitation, Blanchard Valley Orthopedics & Sports Medicine

As athletes head back to the field for fall sports, summer temperatures often remain at their peak. Whether you're preparing for football, soccer, cross-country, golf, marching band or other outdoor activities, exercising in hot, humid conditions places extra stress on the body. Without proper preparation, athletes are at greater risk for dehydration, heat-related illness and injury.

One of the most important ways to stay safe is to prioritize hydration. Water is essential for nearly every function in the body, including regulating temperature, lubricating joints and delivering nutrients to working muscles. Depending on age and gender, our bodies are roughly 60% water. During exercise, especially in hot weather, the body loses significant amounts of water and electrolytes through sweat. If those fluids are not replaced, dehydration can develop quickly.

Even mild dehydration can reduce athletic performance, leading to muscle cramps, fatigue, slower reaction times, decreased endurance, poor concentration and impaired coordination—all of which increase the likelihood of injury. Thirst is actually a late sign of dehydration and not a reliable indicator of an athlete’s need to replenish fluids during exercise. To stay properly hydrated, athletes should drink fluids before, during and after physical activity. It’s recommended to consume 12 to 28 ounces of cool water per hour during strenuous exercise in hot conditions. For activities lasting longer than an hour or involving heavy sweating, alternating water with a sports drink can help replenish sodium and other minerals lost through sweating.

Athletes, parents and coaches should also recognize the warning signs of heat-related illness, including heat exhaustion and heat stroke. Symptoms such as dizziness, headache, nausea, unusual fatigue, muscle cramps, rapid heartbeat, or confusion should never be ignored. If these symptoms occur, stop activity immediately, move to a shaded or air-conditioned area, begin cooling the body and drink fluids. If symptoms worsen or do not improve quickly, seek medical attention.

Another key to staying healthy is a process called acclimatization, which allows the body time to adjust to the heat. Athletes returning after a summer break should avoid jumping immediately into full-intensity practices or workouts. Instead, allow the body to adapt to warmer temperatures by gradually increasing the duration and intensity of activity over 10 to 14 days. Whenever possible, schedule practices during the cooler hours.

Proper warm-up and recovery routines also play an important role in injury prevention. Begin each workout or practice with dynamic movements such as leg swings, arm circles, lunges, or high knees to increase blood flow and prepare your body for activity. After exercise, cool down with light movement, followed by stretching to improve flexibility and reduce risk of injury.

Don't overlook the importance of appropriate equipment. Wear lightweight, loose-fitting, light-colored clothing, use properly fitted protective gear and apply a broad-spectrum sunscreen with an SPF of 30 or higher to exposed skin. Taking regular breaks in the shade and listening to your body's signals can make a significant difference during hot-weather training.

With thoughtful preparation, proper hydration and gradual conditioning, athletes can safely enjoy the excitement of a new sports season while reducing their risk of heat-related illness and injury. Staying healthy now helps ensure a stronger, more successful season ahead.