Summer is here! 😎But, before you head outdoors for summer training and playing pickup games, you need to be aware of the risks that excessive heat can have on your body. Especially all of you soccer players in the south.
This week, Blayze professional soccer coach Mike Semenza brings you tips on playing and training safely in the summer heat.🥵
What is Heat Exhaustion?🤷♀️
Heat exhaustion is a common heat-related illness that can affect anyone – especially those in hot and humid climates. It occurs when the body overheats due to prolonged exposure to high temperatures and inadequate fluid intake.
Typically, it happens when people engage in strenuous activities under the sun, leading to excessive sweating and loss of electrolytes. If left untreated, heat exhaustion can progress to heatstroke, a severe and potentially life-threatening condition.
Symptoms of Heat Exhaustion📃
Knowing the signs of heat exhaustion is important for timely intervention. Common symptoms include:
- Heavy Sweating
- Fatigue and weakness
- Dizziness or lightheadedness
- Nausea or vomiting
- Headache
- Muscle cramps
- Pale and clammy skin
- Rapid heartbeat
- Fainting or near-fainting
If you or your friend starts to experience these symptoms, you must take immediate action to help and prevent further issues. You can help stop heat exhaustion with rest and immediate intake of fluids and electrolytes.
How to Prevent Heat Exhaustion☀️
Prevention is key when it comes to heat exhaustion. Here are some tips to stay safe and cool while training and playing this summer in the heat:
1. Stay Hydrated: Drink plenty of fluids 💧throughout the day, even if you don’t feel thirsty. Water and electrolyte drinks are the best options. Avoid excessive consumption of caffeine and soda drinks because they can contribute to dehydration.
2. Dress Appropriately: Wear lightweight, loose-fitting, and light-colored 👕clothing that allows your body to breathe and promotes airflow.
3. Time Your Activities: Plan your outdoor activities during cooler times of the day. Train in the mornings or late evenings.⌚ If possible, stay indoors or find shaded areas during the peak heat hours.
4. Take Breaks and Use Shade: When engaging in physical activities or spending time outdoors, take regular breaks in shaded areas🌳 to rest and cool down. This allows your body to recover and reduces the risk of overheating.
5. Use Sunscreen: Apply a broad-spectrum sunscreen🧴 with a high SPF before going outside. Reapply it every two hours, especially if you’re sweating profusely or swimming.
How to Manage Heat Exhaustion
If you think you or someone else is experiencing heat exhaustion, follow these steps quickly:
🌳Move to a cool place immediately. Get out of the sun and into a shaded or air-conditioned area.
💧Hydrate. Drink cool water or a sports drink but sip it slowly. Drink small amounts frequently.
❄️Cool the body. Apply cool, damp cloths to the forehead, neck, armpits, and wrists. You can also mist the skin with water or use a fan to create air movement.
😴Rest. Let the person rest in a comfortable position and closely monitor them. If the symptoms worsen or don’t improve within 30 minutes, seek medical help.
Heat exhaustion is a serious condition, and you need to be aware of it. Taking preventative measures and acting quickly can help you and your friends stay safe while training in the summer weather.
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