Heat Board Sign
Print & Share
aspireperformancerd.com
Print this for the gym wall, the locker room, or the practice cooler. Arrive hydrated, drink at every break, do not overdrink — and treat the red flags as a medical emergency.
At a Glance
Post It on the Wall
What's covered: Before Practice, RED FLAGS — Act Now, During Practice.
Post It on the Wall
Post It on the Wall
Post It on the Wall
Arrive Already Hydrated
Before
Drink at Every Break
During
Coach Prompt
Read the red flags aloud on the first hot day, then name who to find and where to call.
QUICK START PLAN
Before Practice
Before Practice
Drink through the day so urine is pale yellow before practice starts. Thirst is a late signal in the heat
RED FLAGS — Act Now
RED FLAGS — Act Now
Any of these means stop immediately and get help — this is medical Do not let an athlete run it off, walk it off, or push through it.
During Practice
Drink at Every Break
Take fluid at every scheduled break, not only when you feel like it. Coaches
COACH REFERENCE
Before
Arrive Already Hydrated
During: Drink at Every Break
The Rules, Short
Two-Sided Rule
Drink enough — thirst is a late signal in heat. But not too much — do not force water far past thirst.
QUICK RULES
Before Practice
Arrive Hydrated — Do Not Start BehindRED FLAGS — Act Now
Dizziness, Confusion, Stumbling, Stopped Sweating, VomitingBuilt by an RD who coaches · Luke Rodriguez, MS, RDN · Palmer Ridge HS XC
When to use this
The first hot practice of the summer and every heat-advisory day after — before athletes step onto the field.
- Preseason and summer practices during heat waves or two-a-days.
- Any team without a posted, everyone-can-see heat rule at the practice site.
- Reminding parents and new athletes what heat illness looks like and what to do.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- Sawka MN, Burke LM, Eichner ER, et al. (2007) ACSM position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2):377-390.
- O'Connor FG, Casa DJ, Bergeron MF, et al.(2019) ACSM roundtable on exertional heat illness during training and competition.
Where to go next
PrintablePlan the camp dayThe camp rhythm sheet sets the eating and hydration schedule around these heat rules.
ToolTeach the color checkThe urine-color chart makes the pale-yellow target easy for athletes to self-monitor.
PrintableZoom out to the summer planThe summer one-pager covers the fueling that sits around all this hydration.
