Get Used to the Heat Gradually

Pre-season is when most heat illnesses happen, because bodies aren’t used to the hot conditions yet. 

Take time to “train” your body for the heat before going full speed:

• Kids under 10: Start with 30 to 45 minutes of light practice in the heat each day for up to 10 days.
• Teens: Build up gradually over one to two weeks. Increase time and intensity step by step instead of all at once.

Tips for Athletes and Parents

• Dress smart: Wear light-colored, lightweight clothes. Change into dry clothes if your gear is soaked with sweat.
• Drink often: Sip cold water frequently. During long, intense practices, switch to a sports drink with electrolytes (like sodium) to replace what you lose in sweat. Skip the salt tablets — they’re not safe.
• Know the warning signs: Watch for dry mouth, thirst, headache, dizziness, muscle cramps or feeling unusually tired.
• Speak up: Tell your coach right away if you feel dizzy, sick or too hot. Don’t try to “tough it out.”
• Recover well: Get six to eight hours of sleep in a cool room, eat healthy meals and drink water throughout the day — not just at practice.
• Check hydration: Weigh yourself before and after practice. If you lose more than 2% of your body weight, you’re not drinking enough water or sports drink.

Tips for Coaches

• Know the risks: Learn the signs of heat illness and teach your players what to watch for.
• Check the heat and humidity: Temperature alone doesn’t tell the whole story. Use tools like the Wet Bulb Globe Temperature (WBGT) to measure heat stress conditions.
• Plan smart practices: Avoid the hottest hours (10 a.m. to 5 p.m.) when possible.
• Build in breaks: Give players rest in the shade and water every 15 minutes during hot, humid practices.
• Rotate players: Sub frequently so everyone gets time to cool down.
• Encourage all-day hydration: Remind athletes to drink water before, during and after practice.

Heat safety isn’t about being tough — it’s about being smart. 

With the right preparation, hydration and recovery, athletes can stay safe and strong all season long.