Engaging in outdoor athletics in high heat can be challenging and potentially dangerous. Here are some important tips to ensure safety:

• Drink Water Regularly: Drink water before, during, and after physical activity. Aim to drink at least 8 ounces of water every 20 minutes during exercise.
• Electrolyte Balance: Consider sports drinks that contain electrolytes to replace sodium, potassium, and other minerals lost through sweat.
• Light-Colored Clothing: Wear light-colored, loose-fitting, and lightweight clothing to reflect the sun’s rays.
• Moisture-Wicking Fabrics: Choose clothing made from moisture-wicking materials to help keep your body cool and dry.
• Sunscreen: Apply a broad-spectrum sunscreen with at least SPF 30 to all exposed skin, and reapply every two hours or more frequently if sweating.
• Intensity: Lower the intensity of your workout or take more frequent breaks to avoid overheating.
• Gradual Exposure: Gradually increase the duration and intensity of your workouts over a period of 1-2 weeks to help your body adjust to the heat.
• Shaded Areas: Whenever possible, choose shaded areas for your workout to reduce sun exposure.
• Avoid Concrete and Asphalt: These surfaces can become extremely hot and radiate heat, increasing your risk of overheating.
• Cold Packs: Use cold packs or wet towels on your neck, wrists, and forehead to cool down quickly after exercise.
• Cool Showers: Take a cool shower or bath to help lower your body temperature.

Know the Signs of Heat-Related Illnesses

• Heat Cramps: Muscle cramps, often in the legs or abdomen.
• Heat Exhaustion: Heavy sweating, weakness, cold, pale and clammy skin, fast or weak pulse, nausea or vomiting, and fainting.
• Heat Stroke: High body temperature (above 103°F), hot, red, dry or moist skin, rapid and strong pulse, possible unconsciousness. Heat stroke is a medical emergency and requires immediate attention.
• Rest When Needed: If you feel dizzy, weak, or excessively tired, stop exercising and rest in a cool place.
• Seek Medical Help: If you experience symptoms of heat stroke, seek medical help immediately.

By following these precautions, you can minimize the risks associated with exercising in high heat and enjoy your outdoor activities safely.

• CDC concussion information
• Concussion Awareness Act information

Sudden Cardiac Arrest (SCA) Awareness

Information for Student-Athletes, Coaches, and Parents/Guardians

In accordance with the SSB 5083 SCA Awareness Act

What is Sudden Cardiac Arrest?

Sudden Cardiac Arrest (SCA) is the sudden onset of an abnormal and lethal heart rhythm, causing the heart to stop beating and the individual to collapse.

• Impact: SCA is the leading cause of death in the U.S., afflicting over 300,000 individuals per year.

• Athletics: It is the leading cause of sudden death in young athletes during sports.

What Causes Sudden Cardiac Arrest?

SCA in young athletes is usually caused by a structural or electrical disorder of the heart.

• Genetic Factors: Many of these conditions are inherited (genetic) and can develop during adolescence or young adulthood.

• Physical Activity: SCA is more likely to occur during exercise or physical activity, placing student-athletes with undiagnosed heart conditions at greater risk.

• Commotio Cordis: SCA can also occur from a direct blow to the chest by a firm projectile (such as a baseball, softball, lacrosse ball, or hockey puck) or by chest contact from another player.

Warning Signs and Symptoms

While a heart condition may have no warning signs, some young athletes may have symptoms but neglect to tell an adult. If any of the following symptoms are present, a cardiac evaluation by a physician is recommended:

• Passing out during exercise.

• Chest pain with exercise.

• Excessive shortness of breath with exercise.

• Palpitations (heart racing for no reason).

• Unexplained seizures.

• A family member with early-onset heart disease or sudden death from a heart condition before the age of 40.

Prevention and Emergency Response

Some heart conditions at risk for SCA can be detected by a thorough heart screening evaluation. However, all schools and teams should be prepared to respond to a cardiac emergency.

Young athletes who suffer SCA are collapsed and unresponsive and may appear to have brief seizure-like activity or abnormal breathing (gasping). SCA can be effectively treated by immediate recognition, prompt CPR, and quick access to an Automated External Defibrillator (AED).

The Cardiac 3-Minute Drill

Every Second Counts! Be Prepared.

1. RECOGNIZE: Identify if the athlete is collapsed and unresponsive, has abnormal breathing, or shows seizure-like activity.

2. CALL 9-1-1: Call for help and for an AED.

3. CPR: Begin chest compressions. Push hard and push fast (100 per minute).

4. AED: Use the AED as soon as possible. These safe, portable devices read and analyze the heart rhythm and provide an electric shock (if necessary) to restore a normal heart rhythm.

5. CONTINUE CARE: Continue CPR and AED use until Emergency Medical Services (EMS) arrive.