Heat-Related Injuries

Introduction:

In hot and warm environments, exposure to heat leaves athletes at perpetual risk for heat-related injuries throughout the sports world. The symptoms and drawbacks of heat-related injuries can range from minor heat cramps to extreme heat stroke which can be life-threatening at times. Understanding and accurately comprehending the causes, mechanisms, and symptoms of heat-related injuries are important to know when taking preventive measures. Let’s dive into the wide spectrum of heat-related injuries in sports, their respective mechanisms, and the actions you can take to prevent them.

Heat Cramps: Considered the least extreme heat-related injury, heat cramps result from excessive sweating and electrolyte loss in high temperatures. As a result, muscles contract painfully, affecting different body parts such as the abdomen, legs, or arms.

Heat Exhaustion: Heat Exhaustion is a result of insufficient fluid intake during prolonged periods of exposure to high temperatures. Symptoms of heat exhaustion include weakness, nausea, and a rapid heartbeat. During this period, the body will fail to regulate its internal temperature which leads to dehydration and imbalance of electrolytes.

Heatstroke: Heatstroke is considered to be the most serious heat-related illness and occurs when the body has no control over its temperature. During heatstroke, the sweating mechanism fails leaving the body with no ability to cool down. In the span of 10 - 15 minutes, the body can rise to temperatures up to 106° Fahrenheit. If the patient is not tended to immediately and doesn’t receive the appropriate treatment, heatstroke can lead to permanent disabilities and even death in some cases.

Causes and Risk Factors:

Dehydration: Dehydration occurs when the body loses more fluids than it takes in. As your body loses more water, it leads to an imbalance of minerals such as salt and sugar that alters bodily function. Drinking more fluids than you lose during physical activity is the best-proven method to avoid and prevent dehydration. Aside from a physical standpoint, dehydration can also occur through illnesses such as vomiting, diarrhea, and fever.

Environmental Factors: The place and location you are exercising/working in is a crucial factor that contributes to heat-related injuries. For example, activity in temperatures that are over 90° Fahrenheit requires that you intake more fluids to balance the fluids your body is losing at such a high temperature. With that being said, heat-related injuries are most commonly seen in summer months because of their extensive and extreme heat conditions.

Physical Exertion: The degree of exercise is another factor that contributes to the risk of heat-related injuries. Even in mild climates, extreme work and activity can increase the potential for one to contract a heat-related injury. For example, an individual playing football in a 70° - 80° Fahrenheit atmosphere lies at equal risk for heat exhaustion to an individual taking a walk in a 90+° Fahrenheit setting.

Symptoms and Signs of Heat-Related Injuries:

Heavy Sweating

Dizziness

Fatigue

Muscle Cramps

Nausea

Headache

Weak Pulse

Faintness

Preventive Measures:

Hydration: Hydration, or the intake of liquids, is by far the most important step to take within and outside of periods of physical activity. Over two-thirds of the human body consists of water and losing this quantity can lead to a severely increased risk for heat-related injuries. Some vital functions of water include delivering nutrients to cells, eliminating wastes, and regulating body temperature.

Appropriate Clothing/Attire: Situating and adjusting your clothing decisions based on environmental conditions is essential to avoid risks for heat-related injuries. For example, wearing a T-shirt, shorts, and a hat in a hot climate is a wise choice as it allows your body to cool down at a faster rate compared to other attire.

Timing of Activities: Utilizing a calendar and weather sources is key for optimizing your physical activity schedule with the weather. If the weather has recently been extremely hot, try to refrain from all forms of outdoor activities and wait until a more balanced climate is present to avoid the risk of heat exhaustion and stroke.

Rest & Acclimatization: Having a workout or exercise routine is another step you can take to ensure your safety in times of extreme weather. Incorporating short periods of rest into your activity allows your body to rest and recuperate from extensive movement and regain its full potential for the subsequent session.

First Aid & Emergency Action Plan:

Having an emergency action plan at your disposal is a crucial factor when it comes to dealing with heat-related injuries. If a loved one or someone within your eyesight falls victim to heat-related injuries, here is a short EAP with six steps you can follow to ensure the safety of the patient.

Relocate the patient to an area with shade and a cool atmosphere

Lay the patient down and slightly elevate their legs and feet

Take all heavy and tight clothing off the patient so that they can cool down

Provide the patient with water or a sports drink (non-caffeinated) that contains electrolytes.

Spray cool water over the patient so that they can further cool down

Monitor the patient and look for signs and indicators of recovery

Conclusion:

Heat-related injuries are often a very overlooked aspect of the sports world. Not taking the necessary measures to prevent these detrimental complications can result in various forms of disease and illness, and can sometimes even lead to death. Scheduling a physical routine that is balanced and optimal for you is the key to avoiding these fatal injuries. Consuming and drinking large quantities of water is also essential so your body has the necessary fluids to regulate its internal temperature. With an accurate interpretation of heat-related injuries, the risks they pose, and potential preventative measures, you can now situate your physical routine and take the necessary precautions to avoid these daunting setbacks.

Works Cited:

“Dehydration Symptoms and Treatments.” NHS Inform, 21 Nov. 2023, www.nhsinform.scot/illnesses-and-conditions/nutritional/dehydration/#:~:text=Dehydration%20occurs%20when%20your%20body,of%20the%20healthy%20human%20body.

“Heat Exhaustion.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 6 Apr. 2023, www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250#:~:text=Causes%20of%20heat%20illness%20include,Fortunately%2C%20heat%20exhaustion%20is%20preventable.

“Heat Exhaustion: First Aid.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 15 Apr. 2022, www.mayoclinic.org/first-aid/first-aid-heat-exhaustion/basics/art-20056651#:~:text=Remove%20tight%20or%20heavy%20clothing,Monitor%20the%20person%20carefully.

“Heat Stress Related Illness.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 13 May 2022, www.cdc.gov/niosh/topics/heatstress/heatrelillness.html#:~:text=Heat%20stroke%20is%20the%20most,within%2010%20to%2015%20minutes.