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As the fall sports season begins, student athletes are preparing for practices and scrimmages during some of the hottest months of the year. The American Red Cross warns that heat and humidity can be dangerous and offers guidance for keeping young athletes safe.

Coaches should schedule outdoor workouts in the early morning or evening, or use indoor facilities, and gradually increase the intensity of exercise so athletes can adjust to the heat. Staying hydrated is critical—athletes should drink water every 20 minutes and avoid sugary, caffeinated, or alcoholic beverages. Warm-ups and stretching are essential to prevent injury, and frequent breaks in the shade should be planned. Lightweight, breathable clothing is preferred over heavy gear, and a buddy system can help athletes watch for signs of heat-related problems.

“Emergency situations may arise at any time during athletic practices and events. Knowing what to do and how to respond quickly are critical in providing the best possible care not only to the athletes, but also to coaches and even spectators,” said Jane Blocher, Executive Director of the Red Cross of Greater Kansas.

Heat-related emergencies range from heat cramps to heat stroke. Heat cramps cause heavy sweating and muscle pain, requiring rest and fluids. Heat exhaustion involves dizziness, weakness, nausea, and clammy skin, and may need medical attention. Heat stroke is life-threatening, with confusion, high body temperature, and rapid heartbeat, requiring immediate medical help.

Coaches should also have an emergency plan for practices, travel, and games to protect athletes.