Heat and Athletes
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.
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.
