CHRISTUS back-to-school tips: Acclimate student-athletes to heat as sports season returns

Summer break may be winding down, but the Texas heat remains in full force. With thousands of student-athletes returning to competition, CHRISTUS Health is encouraging preparation in anticipation of a long sports season ahead.

“Ideally, athletes would have been using the past months to prepare their bodies for the upcoming season,” said Carson Powell, sports medicine coordinator at CHRISTUS Trinity Mother Frances. “We know that is not always possible, so utilizing the next week or so is very important.”

Powell says that acclimating to the heat should be a priority for anyone whose sport or activity is based outdoors. He said that it generally takes 10-14 days for a body to adjust to being physically active in high temperatures.

“Try to use the remaining days to get outside,” Powell said. “It does not have to be much, but it is vital to acclimate your body as best as possible.”

Proper hydration and nutrition also play a huge role in preparing the body. Avoiding processed foods while prioritizing fruits, vegetables and whole grain carbohydrates can give the body the adequate energy it needs for the beginning of the season.

Hydrate properly by focusing on water and sports drinks while avoiding caffeinated drinks and alcohol.

Casey Reed, sports medicine coordinator at CHRISTUS Good Shepherd, says that the most common injuries early in the season are related to being out of condition and athletes thinking they can jump right into the activity they left off at the end of the previous season.

“Sprains, strains and general soreness are going to be at their peak early in the season,” Reed said. “Using the time now to prepare your body can help to mitigate those injuries.” Both Reed and Powell said that the University Interscholastic League (UIL) is aligning with the National Athletic Trainer Association’s best practices for preventing exertional heat illness using a wet bulb globe thermometer (WBGT).

WBGT is a more comprehensive representation of environmental conditions because it considers not only the air temperature but also the relative humidity and wind speed, sun angle and cloud cover.

The UIL is leveraging this data to include mandatory water breaks and cooling stations during the higher WBGT readings.

The rules are recommended this year but will be mandatory next year.