I remember back to my days playing high school and college football when we were not allowed to have water. Korey Stringer, a Minnesota Vikings football player, died of heat stroke after a "tough" practice in the heat. It is vital that athletes be well hydrated both prior to practice or competition, and this hydration level is maintained as much as possible. Up to 78 percent of a muscle is water, 70% of the body is water and your blood is water (salt water), so it should be obvious that athletes need a lot of water.

An interesting study was done at the University of Connecticut with the football team during the first 8 days of pre-season practice. Days 1 through 5, and day 7 consisted of one practice per day, while day 6 and 8 consisted of 2 practices per day. Football equipment was gradually phased in over the week; only helmets were worn the first 2 days, helmets and shoulder pads for days 3 and 4, and full pads on days 5 through 8. Fluid was provided by portable hydration units all over the field.

When the study data was analyzed, the researchers found the players lost an average of 3 pounds of body weight from before practice to after practice, but did not progressively lose weight during the 8 days of practice. Urine color got darker from pre-practice to post-practice, going from an average color rating of 4-5 on an 8-point scale. Ratings of 4-6 generally indicates mild dehydration.

The study results indicated that the players successfully acclimated to the heat. It also showed that urine variables, body weight, heart rate and body temperature can be used as tools to monitor players during practice to keep them safe and adequately hydrated.

To Reduce The Risk of Heat Illness:

• Maintain proper hydration.
• Make sure the athlete is acclimatized to the heat.
• Improve fitness level before practice starts.
• Schedule practice during the coolest part of the day.
• Gradually increase the amount of equipment worn.
• Adjust practice intensity to weather conditions.
• Gradually increase the level of the amount of training.
• Make sure the athlete wears proper, well-fitting equipment.
• Heavy players, who are at higher risk for heat illness, need to be carefully watched by coaches and trainers.

Making sure athletes are acclimatized to the heat and adequately hydrated should help reduce the risk of heat illness. No one wants another tragedy like what happened to Korey Stringer!