Summer is the perfect time to get together with friends and play sports outdoors. The warm weather lends itself to a wide variety of sports, including basketball, golf, soccer and tennis. However, the hot and humid climate makes it harder for your body to cool itself, increasing your risk of heat exhaustion or heat stroke.
Keep reading to learn how to stay safe while playing sports in the heat, including when to exercise, what to wear, how to hydrate and when to seek medical attention.
Choose the Safest Time and Place to Play
Choosing when and where to play is important. Morning and evening are often safer times because midday and afternoon heat can increase the risk of dehydration, overheating and heat-related illness. If your schedule doesn't allow it, try to find a shady spot to play.
While storm clouds may bring shade, they can also bring lightning. If you hear thunder or see lightning, stop playing and move indoors or into a hard-topped vehicle. Stay in a safe shelter for at least 30 minutes after the last sound of thunder.
What to Wear for Outdoor Sports in Hot Weather
You'll also need to wear appropriate clothing to protect yourself from the elements. When playing outdoors, always wear sunscreen with SPF 15 or higher. This helps protect you from the sun’s ultraviolet (UV) rays. Our primary care physicians recommend wearing well-ventilated clothing. Cotton, linen, wool, bamboo and other light, natural fibers retain moisture and can cause your skin to chafe. Instead, opt for synthetic fabrics designed to wick away moisture, such as nylon, polyester, polypropylene, rayon and spandex blends. These materials are also naturally UV-resistant, giving you an added layer of protection.
How to Stay Hydrated While Playing Sports in the Heat
Hydration is one of the most important aspects of playing sports in hot weather. When you sweat, your body loses water, salt and other key electrolytes. If you don’t replace those fluids, you may become dehydrated and increase your risk of heat exhaustion. Be sure to drink plenty of fluids before, during and after playing in the Florida sun.
Sports drinks with electrolytes are an effective way to replenish the electrolytes you lose when you sweat during exercise. However, don’t wait until you feel very thirsty to drink. Thirst, dark urine, dizziness and unusual fatigue can all be signs that your body needs fluids and rest. Water is always an excellent choice to prevent dehydration.
Heat Exhaustion and Heat Stroke Symptoms to Watch For
Stop exercising and move to a cooler place if you notice symptoms of heat exhaustion, such as:
- Cool, moist skin
- Dark urine
- Decreased urination
- Dizziness or lightheadedness
- Headaches
- Heavy sweating
- Irritability
- Nausea and vomiting
- Thirst
- Weakness
Call 911 right away if symptoms worsen or if you notice signs of heat stroke, including:
- Dry, hot and red skin
- Extreme confusion
- Fever (temperature above 104 degrees Fahrenheit)
- Irrational behavior
- Rapid, shallow breathing
- Rapid, weak pulse
- Seizures
- Unconsciousness
Heat stroke can become life-threatening quickly. If you think someone may be experiencing heat stroke, call 911, move them to a cool or shaded place and begin cooling them while you wait for emergency help.
