Summer time is a great season for enjoying the outdoors and getting active. While the warmer temperatures can be nice to relax in, playing sports in the heat can be dangerous if you don’t take necessary precautions and take care of yourself during play. This blog will give you some tips on how to safely play sports in the heat and protect your health.
Understanding Heat-Related Illnesses
The first thing to be aware of to safely play sports in the heat is heat-related illnesses that you can be in danger of. Here are some common heat-related illnesses to understand:

Heat Cramps: These are painful muscle spasms, usually in the legs or abdomen. If you feel any pain or spasms, you should stop the activity, hydrate with electrolytes, and gently stretch and massage the muscles.
Heat Exhaustion: This is a more severe illness that is caused by excessive loss of water and salt. You may experience heavy sweating, dizziness, weakness, nausea, headache, and fainting. You should move to a cool place, loosen clothing, apply cool or wet clothes, and sip water. Seek medical attention if symptoms worsen or do not improve.
Heat Stroke: A heat stroke is a medical emergency with body temperatures above 104 degrees Fahrenheit. If you’re suffering from a heat stroke, you will have a high body temperature, altered mental state, rapid pulse, hot or dry skin, and possible unconsciousness. You should call 911 immediately, move the person to a cooler environment, and use cool cloths or a bath to lower body temperature until help arrives. Avoid giving fluids if the person is unconscious.
Pre-Activity Preparation
The preparation you do to safely play sports in the heat makes a big difference. Here are some tips for pre-activity preparation:
- Pre-hydrate: Hydrate several hours before the activity to give your body enough time to settle.
- Wear appropriate clothing: Wear light-colored, lightweight, and moisture-wicking fabrics.
- Use sun protection: Use hats, sunglasses, and sunscreen for sun protection.
- Acclimatization: Gradually introduce your body to the temperatures you’ll be playing in.
- Court Preparation: Be sure your court has no cracks or dips to avoid injury.
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How to Safely Play Sports in the Heat
Now that you are prepared for the hot weather, you should know what to do during the activity to keep yourself safe in the heat.
You should monitor weather conditions and avoid playing in extreme heat. If you notice it starting to heat up, take a break until the temperatures come back down. Also beware of humidity levels, as high levels can be dangerous. You should be sure to take frequent hydration breaks as you play to replenish lost salt and water from your body. It is recommended to drink something at least every 20 minutes to effectively stay hydrated during the activity.

Participants, coaches, and spectators should learn how to identify the early warning signs of heat stress, such as excessive sweating, dizziness, headache, nausea, and muscle cramps. If someone shows these signs, move them to a cooler place, provide a sports drink or water, and apply cool, wet cloths to their skin. If symptoms worsen or do not improve, seek medical attention promptly. Regular training on these protocols can prevent heat-related illnesses and ensure prompt, effective responses.
Post-Activity Recovery
What you do after the activity is just as important as what you do during the game. To start, you should gradually cool down by gently stretching and relaxing your muscles in a cool, shaded area or air-conditioned environment. You should also rehydrate by drinking plenty of water or sports drink for the most effective recovery. Another way to help rehydrate and get vital nutrients is to eat water-rich fruits like oranges or watermelon. Be careful of any late signs of heat-related illnesses, and spend a good amount of time getting adequate rest and recovery indoors or in cool environments.
Special Considerations
There are a few special considerations to be aware of when it comes to being safe in the heat. Activities should be adjusted for younger children, older adults, and those with lower fitness levels, as they are more susceptible to heat stress. Extra precautions should also be taken for individuals with asthma, heart disease, or those on medications affecting heat tolerance. For those in charge of sporting events in the heat, they should establish heat safety protocols and develop emergency plans for heat-related incidents.
Be proactive this summer and safely play sports in the heat. With just a little more effort to stay hydrated and control your body temperature, you can perform effectively and stay safe.