Athletes everywhere have had their share of out of the ordinary procedures and practices since Covid-19 hit in March. They have not been getting the same training and conditioning they normally would, and their bodies have started to decondition as a result. Add heat to this mixture, and a new problem presents itself in the form of heat acclimatization (acclimation).
Too Much Time Indoors
Places like Southern California tend to get pretty hot a majority of the time. In peak summer, temperatures can easily break triple digits and the heat can become unbearable. Now this sounds like the worst scenario ever to a lot of people, but if someone is an athlete that has been living in Southern California, it’s no big deal. They are used to the heat and conditions of where they train, and can deal with the effects on themselves. Covid-19 changed that for a lot of athletes though. Quarantine and online learning have more people staying indoors, and that means less time outside to practice. An athlete in Southern California that has not been practicing outside consistently like they normally do will be deconditioned and not ready to handle the heat of their environment.
Dangers of the Heat
Heat acclimatization is the body’s ability to adapt to the heat conditions presented to it over a period of time. It can naturally deal with the heat, but like most things it won’t adapt immediately. Athletes that have not been subject to the heat regularly may have a tough time coping with the sudden change in temperature. Athletes are remaining indoors for most of the day, and their fitness levels are not to the point where they can handle the heat as they used to. Heat exhaustion is very real, and if athletes are not careful they could end up seriously hurt by not paying attention to their body. Some heat exhaustion signs to look out for are:
- Heavy sweating
- Cold, pale, clammy skin
- Fast, weak pulse
- Nausea or vomiting
- Muscle cramps
- Dizziness
- Headache
- Fainting
- Tiredness or Weakness
It may seem like something an athlete can just shake off while practicing, but this list by the CDC should not be taken lightly. If the symptoms are not dealt with it can turn into heat stroke, which can be fatal. Always be aware of what your body is telling you, and be prepared for exercising in the heat.
Adapting to the Heat
Heat acclimatization is good conditioning for athletes bodies. Training outside in the open is not only good for athletes fresh air wise, but it also offers a variety of benefits that come with heat acclimatization. It can decrease an athlete’s heart rate and temperature. Aside from that it has been shown to increase the efficiency of sweating (sweating earlier and at a faster rate) and improve blood flow throughout the body. With all these benefits that can come from heat acclimatization, how exactly can athletes train to make themselves fit enough to handle it?
Ways You Can Adjust to Heat:
Athletes either not used to the heat or who are too deconditioned to handle it must come prepared. This holds especially true in summer practices or in areas where the heat is extreme. So what exactly can young athletes do to acclimate to the heat and minimize the risk of heat related illnesses?
The heat acclimation period is the 2 weeks of preseason practice for all athletes. Anything done before this for all intensive purposes should not be considered part of the acclimation period. Day 1 through Day 5 of the first formal practices should see athletes only participating in 1 practice per day. The total time of practices regardless of sport should be at the maximum 3 hours long. Sports that require pads and protective equipment come with an added caveat, which is that during the first 2 days only the helmet should be worn. This helps athletes get used to the heat without the extra bulk of equipment first. Days 3 through 5 should see a gradual increase in the equipment an athlete puts on, until at Day 6 the full ensemble should be worn.
Finally, Day 6-14 may include a double practice if it is followed by a single practice day. Same as before, the practices should not exceed 3 hours each. They should also be separated by 3 hours of athletes resting in a cool location so as not to over exert themselves or over heat. As with all sports practices, an athletic trainer should be available at all times should circumstances arise.