Heat and Athletes

Key points

  • People who exercise on hot days are more likely to become dehydrated and get heat-related illness.
  • Take steps to protect your health and the health of others on hot days.
  • If you feel faint or weak, STOP all activity and get to a cool place.

Stay safe on hot days

African American girl smiling with her soccer team
Take steps to protect your health during heat.

If you plan to exercise while it's hot outside:

  • Limit outdoor activity, especially during the middle of the day when the sun is hottest if possible.
  • Wear and reapply sunscreen as indicated on the package.
  • Schedule workouts and practices earlier or later in the day when the temperature is cooler.
  • Pace activity. Start activities slow and pick up the pace gradually.
  • Drink more water than usual, and don't wait until you're thirsty to drink more. Muscle cramping may be an early sign of heat-related illness.
  • Monitor a teammate's condition, and have someone do the same for you.
  • Wear loose, lightweight, light-colored clothing.
  • Follow additional tips on how to prevent heat-related illness.

Warning‎‎

If you feel faint or weak, STOP all activity and get to a cool place.

Learn how to spot heat-related illness.

  • Seek medical care immediately if you or a teammate has symptoms of heat-related illness.
  • Take a CDC training course. Learn more on how to spot heat-related illness by participating in this course designed for coaches, teachers, parents, and high school athletes.

Check your local HeatRisk and Air Quality

Enter your zip code on the CDC HeatRisk Dashboard for the heat risk forecast in your area and recommended actions to protect your health.

  • Plus, check air quality levels – so you can plan your week with your health in mind.

Resources

Heat-related illness in athletes can be prevented if coaches and athletes are properly educated about heat safety. Provided below are links to resources states are using to support this effort. In addition, we have provided links to two heat-related illness courses and a study on the effectiveness of heat acclimatization guidelines.

State Heat Resources for Athletes

Arizona

California

Michigan

New York

North Carolina

Oregon

Vermont

Heat Illness Prevention Resources

Heat Illness Prevention Courses

Publications