As temperatures rise and athletes return to outdoor training and tournaments, recognizing and responding to the signs and symptoms of heat illness is critically important. Though body temperature may not be elevated, heat illness may still be present.
Signs and Symptoms of Heat Illness
Weakness
Vomiting
Excessive thirst
Headache
Fatigue
Sweating
Nausea
Light-headedness
Keeping cool when exercising in the heat
Take rest and water breaks, every 15-20 minutes
Avoid the hottest hours from 10 a.m. – 5 p.m.
Drink a sports drink with electrolytes and 6-8 percent carbohydrates when training lasts over 60 minutes
Avoid training in direct sunlight
Take breaks in the shade
Encourage removal of equipment during breaks, e.g., helmet
Wear loose-fitting, light-colored and moisture-wicking clothing
Be prepared
Prepare ice and water before training sessions
Limit consumption of caffeinated and sugary beverages
Gradually increase physical activity in the heat
Continue conditioning in the off-season
Don’t train in the heat while you are sick or have a fever
Ways to respond quickly to signs and symptoms of heat illness
Full body immersion in an ice bath
Iced-down towels applied all over the body
Download this infographic with your team and coaches.
Iron is a mineral that helps the body make red blood cells. These cells carry oxygen throughout the body.
How much iron do children and teens need?
There are daily recommended amounts of iron based on age and gender. Athletes and active individuals may need more than the recommended daily allowance.
What is iron deficiency?
Iron depletion or deficiency occurs when the body does not have enough iron because of:
poor iron absorption.
excessive iron losses.
low iron intake.
How can iron deficiency affect young athletes?
Low iron and iron deficiency both impair the blood’s ability to carry oxygen to body tissues, including the heart, lungs, and muscles. This can cause fatigue, shortness of breath, and many other symptoms. A young athlete with low iron will often feel tired and burn out early in practices, games, and meets, which can lead to decreased performance and possible injury.
”While risk of iron deficiency is higher in vegetarian athletes and female athletes, these are not the only individuals at risk,” says Taylor Morrison, M.S., R.D.N., CSSD, L.D. “Distance runners, those training at altitude, those going through rapid periods of growth, and those who are underfueling, or not consuming enough total calories and iron-rich foods, are most at risk for iron deficiency.”
What are the sources of iron in the diet?
There are two forms of iron. Heme iron is found in animal sources and is more efficiently absorbed in the body than non-heme iron. Non-heme iron is found in plants. Individuals that follow a vegetarian eating plan can still meet iron needs through non-heme food sources if they are intentional.
What affects iron absorption?
Factors That Reduce Iron Absorption
Compounds called phytates and oxalates are found in many plant-based foods.
Tannins found in tea and coffee
Calcium and excessive intake of zinc and manganese
Suggestions to Improve Iron Absorption
Add foods containing vitamin C to meals with non-heme sources.
Sources include citrus fruits, strawberries, kiwi, bell peppers, tomatoes, cauliflower, broccoli, melon, and mango.
Eating heme sources of iron with non-heme sources.
Drink tea or coffee separately from an iron-containing meal or snack.
Cooking in a cast-iron skillet.
Add allium plant herbs like onion and garlic to your iron sources.
Examples of Meals and Snacks That Improve Iron Absorption
Spinach salad topped with sliced strawberries.
Steamed broccoli with lemon juice squeezed on top.
Trail mix includes an iron-fortified cereal and raisins with a glass of orange juice.
Cooked whole-wheat spaghetti with marinara sauce and fresh tomatoes topped with grilled shrimp and broccoli.
Black bean, quinoa, and mango salad.
Raw bell pepper slices, cauliflower florets, and grape tomatoes with hummus.
If you are worried your athlete is struggling with iron depletion or deficiency, visit with your doctor and a registered sports dietitian to see if dietary changes or supplementation are needed.
Over the weekend, Scottish Rite Hospital hosted the Pediatric Orthopedics and Sports Medicine Symposium (POSMS) at the Frisco campus. In its first year, POSMS is a combination of two medical conferences – Pediatric Orthopedics Education Series and the Sports Medicine for the Young Athlete. The one-day meeting welcomed over 110 health care specialists from around the community including pediatricians, advance practice providers, athletic trainers, physical therapists and other medical professionals. Attendees learned the latest in evaluation and treatment of pediatric orthopedic and sports medicine conditions through lectures and hands-on breakout sessions.
Several of the hospital’s staff presented throughout the day. Topics included:
Developmental dysplasia of the hip
Acute knee injuries in young athletes
Hip conditions in young athletes
Myths of sports-related concussions
Rheumatology
Scoliosis screening
Hot topics in sports medicine treatments
Return to play and testing in the movement science lab
Ethical implications in fracture management
Safety of popular diet and supplement trends
Here is some of the positive feedback we have received so far: Every talk was helpful and high-yield. This was all great!
Thank you for such a great conference. Loved the variety of topics and knowledgeable speakers.
The fracture splinting small group was fantastic.
Location is great. Building is beautiful.
All of the speakers were great and engaging.
It was super helpful to have kids demonstrate the exams!
Enjoyed every lecture; very informative and all relevant to my practice.
Course director and sports medicine physician, Shane M. Miller, M.D., said, “We really enjoy the opportunity to connect with the community providers at these events. We genuinely want to support everyone who provides care to children and adolescents. Together, we are better.”
Learn more about the Center for Excellence in Sports Medicine.
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.jpg?width=449&height=658 "A poster explaining the signs and symptoms of heat illness | Keep SIGNS AND SYMPTOMS OF HEAT ILLNESS Weakness Vomiting Excessive thirst Headache Fatigue Sweating Nausea Light-headedness cool when exercising in the heat Take rest and water breaks, every 15-20 minutes Avoid the hottest hours from 10:00 a.m. - 5:00 p.m. Drink a sports drink with electrolytes and 6-8% carbohydrates when training lasts over 60 minutes Avoid training in direct sunlight Take breaks in the shade Encourage removal of equipment during breaks (e.g. helmet) Wear loose-fitting, light-colored and moisture-wicking clothing SCOTTISH RITE FOR CHILDREN SPORTS MEDICINE (R Recognizing and responding to the signs and symptoms of heat illness is critically important. Though body temperature may be elevated, these may be present even when body temperature is normal. BE PREPARED Prepare ice and water before training sessions Limit caffeinated and sugary beverages Gradually increase physical activity in the heat Continue conditioning in the off-season Don't train in the heat while you are sick or have a fever Ways to respond quickly to signs and symptoms of heat illness: Full body immersion in an ice bath Iced-down towels applied all over the body 469-515-7100 scottishriteforchildren.org/sports")
