- Summer Sports Safety - Playing Sports in 90°F+ Heat - Recognizing Heat Illnesses & Age-Related Risks
When temperatures soar above 90 degrees, your body works overtime to keep cool, and sometimes, it can’t keep up. That’s when heat-related illnesses can strike quickly, especially during intense physical activity, such as sports. Understanding how your body reacts to heat, recognizing early warning signs, and knowing how age affects your risk can make all the difference on and off the field.
Playing baseball all summer, I routinely play in temperatures over 90 degrees. For me, the keys are proper hydration before, during, and after the game. Staying in the dugout and out of the direct sunlight. If the dugout is not covered, finding a shady spot under a tree helps. My secret weapon is cooling towels. A cooling towel utilizes the physics of evaporation to ward off heat while you’re engaging in activities that cause sweating. They’re super simple to use.
Soak the cooling towel in cool water, then wring it out to remove any excess water. Ensure the towel is both saturated and damp. I do this before I leave for a game and put several cooling towels in my cooler, so they stay ice-cold.
Drape the towel around your neck, over your head, or wrap it around any part of your body you’d like to keep cool. I usually put one under my baseball cap and the other around my neck, tucking it under my top.
Re-soak the towel every 30-60 minutes, or whenever it becomes dry.
When you get home, launder all towels on a gentle cycle with mild detergent and let them air dry.
☀️ Two Major Heat Illnesses Every Athlete Should Know:
1. Heat Exhaustion
Warning Signs:
Heavy sweating
Weakness or fatigue
Dizziness or fainting
Nausea or vomiting
Cool, clammy skin
Muscle cramps
Headache
What to Do:
Stop activity and rest in a shaded or cool area
Drink water or electrolyte fluids (not soda or energy drinks)
Remove excess clothing
Cool down with cold towels or a fan
✅ Act early! Treating heat exhaustion fast can prevent it from turning into heat stroke.
2. Heat Stroke (This is a Medical Emergency!)
Warning Signs:
Body temperature of 104°F or higher
Hot, red, dry, or damp skin
Rapid, strong pulse
Confusion or slurred speech
Loss of consciousness
Seizures
What to Do:
Call 911 immediately
Move the person to a cool place
Try to lower body temperature with cold cloths or an ice bath
Do NOT give them anything to drink if they are unconscious
❌ Heat stroke can be fatal or cause permanent damage.
Do not ignore the signs!
💧 Prevention Tips for Every Athlete
Hydrate before, during, and after activity
Wear light-colored, breathable clothing
Take frequent water and shade breaks
Never push through symptoms—listen to your body
🛑 Remember:
If you’re unsure whether someone is just tired or in danger, err on the side of caution. When in doubt, cool them down and get help fast.
👶🧒👴 How Age Affects Heat Risk in Athletes
Age plays a significant role in the body’s ability to regulate temperature, meaning that some athletes are more susceptible to heat-related illnesses than others.
🧒 Children & Teens (Under 18)
Less efficient at cooling down: Young bodies produce more heat during exercise but sweat less than adults, which means they overheat faster.
Might ignore warning signs: Younger athletes often push through symptoms or don’t recognize danger.
A higher surface area-to-body mass ratio: This makes them more susceptible to heat gain from the environment.
Tip for Coaches & Parents: Schedule more frequent breaks, check in often, and encourage honest communication about how they feel.
🧑🦰 Adults (18–50)
Generally better at regulating heat, but still at risk during:
High-intensity or long-duration exercise
Poor hydration habits
Use of certain medications or supplements that affect sweating or circulation
Tip: Even fit, young athletes can suffer heat stroke. Don’t mistake fitness for immunity!
👴 Older Adults (50+)
Reduced sweating and slow circulation slow the body’s cooling process
May have chronic conditions (like high blood pressure or diabetes) that increase risk
Often take medications (like beta-blockers or diuretics) that can impair heat response
Tip: Older coaches, refs, or adult players should be especially cautious in extreme heat and avoid peak sun hours when possible.
Quick Tips to Stay Safe in Extreme Heat
Drink water every 15–20 minutes, not just when thirsty
Wear light, breathable clothing (avoid dark colors)
Eat smaller, cooler meals pre-game
Schedule practices in early morning or evening
Use cooling towels or fans during breaks
Encourage athletes to speak up if they feel “off”
Bottom Line:
🌡️ Hot weather affects every athlete differently. Age is just one factor, but an important one to consider when planning safe play in high heat.
Remember:
If you’re unsure whether someone is just tired or in danger, err on the side of caution. When in doubt, cool the person down and get help fast.
Stay cool, stay safe, and we’ll see you on the field!
