Chico Unified School District

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Extreme Heat

Extreme Heat & Heat Illness Prevention

Exercise produces heat within the body and can increase an athlete’s body temperature. Add to this a hot or humid day and any barriers to heat loss such as padding and equipment, and the temperature of the individual can become dangerously high. If left untreated, the elevation of core body temperature can cause organ systems to shut down in the body.

Information for Athletes

There are several ways to prevent heat illness from occurring in sports:

Adequate Hydration

The athlete should arrive to practices, games, and in-between exercise sessions well-hydrated to reduce the risk of dehydration
Water should be freely accessible and water breaks should be given in the shade if available at least every 15-20 minutes and should be long enough to allow athletes to ingest adequate volumes of fluid. Unnecessary equipment should be removed during breaks.

Gradual Acclimatization

Intensity and duration of exercise should be gradually increased over a period of 7-14 days to give athletes time to build fitness levels and become accustomed to practicing in the heat.
Protective equipment should be introduced in phases.

Additional Prevention Measures

Encourage hydration status record-keeping. An athlete should drink approximately 16 oz of fluid for each kilogram of fluid lost (1 kg = 2.2 lbs).
Eat a well-balanced diet which aids in replacing lost electrolytes and avoid drinks containing stimulants such as ephedrine or high doses of caffeine.
Alter practice plans in extreme environmental conditions. Coaches should be aware of both the temperature and humidity. The greater the humidity, the more difficult it is for the body to cool itself. Athletes with heat illness risk factors should be closely supervised during strenuous activities in hot or humid climates.