How to help your athlete perform at their best while playing in a hotter and/or more dry or humid climate than they are used to

Young athletes playing at elite levels often travel to different areas of the country to compete, encountering climates that are different than they are used to. Proper acclimatization can take a week or two, and most athletes don’t have the luxury of arriving early enough to put in that time. Not being acclimatized, however, can significantly impact an athlete’s performance due to the inability to efficiently regulate body temperature. Muscle function is impaired by heat stress and dehydration and the body fatigues more quickly. Mental function is also affected, with decreased ability to focus, make quick decisions, and slowed reaction time.

Hydration is key

Pre-hydrate:

Whether the athlete will be competing in a climate that is hotter and dryer or hotter and more humid than they are used to, the strategies for dealing with the change and keeping up their performance level are basically the same. Cooling the body will be more challenging in humid air than dry air, however. The body normally dissipates heat by sweating, with the sweat evaporating into the surrounding air. In highly humid air, the air is already so saturated with water that sweat does not evaporate as it would in dry air. The athlete just sweats heavily without getting the cooling benefit. The following strategies are important in either more dry or humid air, and just being aware and putting in some effort will really help!

Don’t let your athlete get on the field in an already compromised state – start a competition being ideally hydrated. When a person is ideally hydrated, the urine will be clear. The more yellow it is, the more dehydrated. Drinking water to pre-hydrate is great as long as the athlete drinks it with food. You don’t want to dilute electrolyte content in the body by drinking water and not also putting in electrolytes.

During and after competition:

The athlete must drink a sports drink with electrolytes to replace those lost by sweating and drink more than they are used to drinking. There should be frequent water breaks and water bottles left sitting around the field or court for quick access in a down moment. After competition, the focus should be on rehydrating as thoroughly as possible. Consider weighing the athlete before competition and after, and having the athlete drink 16-20 ounces of liquid for every pound lost.

Pro Tip:

Have the athlete take some slow release electrolyte pills when starting warm up. This will help provide some electrolytes at a later point during the game and help avoid cramping and more serious heat illness.

Clothing

The athlete should wear clothing made of light, moisture wicking fabric that keeps sweat away from the skin. Avoid dark colors if possible, as they absorb a greater amount of heat.

Decrease the athlete's exposure to heat and humidity as much as possible

Wait in air conditioned vehicles, decrease warm up time, put up a canopy on the sideline for shade and avoid playing in the middle of the day.

Pro Tip:

Have ice towels available –

Fill a cooler with ice water and towels. Wring a bit of water out of the towels and have the athlete put the towel on their head or back of the neck to cool down blood flowing into the head. Use these during half time or when the athlete subs out of the game.

Monitor for signs of heat illness

Heat exhaustion:

Headache, fatigue, nausea, dizziness, confusion, and profuse sweating are all early signs of heat illness. Intervention at this point of heat exhaustion will help avoid a more serious case of heat stroke.

• Get the athlete out of the heat

• Have the athlete lie down and put their feet up

• Use ice towels

• Hydrate!

Heat cramps:

Athletes usually experience cramps in the calves or hamstrings. The athlete needs to rest, take some concentrated electrolytes, stretch, and roll out. Hopefully they can return to play after a break.

Heat stroke:

Red skin that is hot and dry, confusion or delirium, seizures, rapid pulse, rapid breathing, and vomiting are signs the athlete is experiencing heat stroke . This is an emergency!

• Call 911

• Get the athlete out of the heat

• Put ice or ice towels on the back of the neck, armpits and groin areas

• Immerse the athlete in cold water if possible

Though a different climate than what an athlete is used to can make it difficult to keep a high level of performance, doing what you can do to minimize the effects and paying close attention to how the athlete is doing will allow them to perform at their best, no matter the situation!