The fall soccer season is just around the corner. That method of reference can be somewhat misleading, since most people associate the autumn season with cool days. For those on the soccer pitch, however, preseason training and early season games come during some of the hottest days of the year and can result in heat-related stress on the athletes.

We teach hydration, acclimation and methods to prevent heat exhaustion, working with fire departments, emergency response teams and large companies to implement ways to help keep employees cool. Our classes are especially important when a company’s employees have to perform work in high heat or must wear some type of protective clothing. Hydration and acclimation are the most effective ways to combat heat, and prevention is the best way to treat heat stress.

Most people assume that as long as they are drinking fluids, they are being hydrated, and the majority of people spend most hot days enjoying the comfort of air-conditioning. Unfortunately, sodas aren't good at hydration and air-conditioning doesn’t help acclimate!

The human body is a marvel of complexity, but it has a limited ability to adjust to extremes in temperature and humidity. When that capacity is exceeded, injuries can occur. Early indications of heat stress are often ignored or are not known. As heat stress progresses, mental functions become impaired, so those suffering from heat stress may not be the best judge of their own condition.

Early warning signs of heat exhaustion may include a light-headed or dizzy sensation, increasingly weakness, headaches or unusual irritability. When these signs are observed it is important to take time to cool down. Ignoring these early warning signs can lead to severe heat stress.

Heat stress is the result of internal body temperatures rising. It takes time to cool down properly. Sitting in a shaded area, slowly sipping cool (not iced) water and applying cool compresses to the neck and wrists help the body cool off safely. Heat stress is serious, so the necessary precautions must be taken to avoid its complications.

Proper clothing is essential in hot environments, but sports participation requires wearing the team's uniform, which in many cases is of a dark color, and protective gear, the shin guards and dark socks. This can add to the level of heat stress. And, of course, the game takes place in the open without benefit of shade.

Drinking water is of the utmost importance. Dehydration is a cumulative process and can lead to a number of medical problems. These can be avoided simply drinking water. Many players consume sports drinks and and soft drinks the first thing in the morning, which indicates that even parents are not aware that these types of fluids are not properly hydrating their children.

In fact, they tend to have the opposite effect. Most of these fluids are diuretics. Sports drinks were invented to be consumed at the end of activity to replace electrolytes lost during hot physical play. Drinking sports drinks early in the morning and/or all day may throw off the natural electrolyte balance, so caution should be used.

Drink water, just plain water. Soda, coffee, tea, flavored waters, fruit juices and alcohol are not recommended for keeping the body hydrated. There is no substitute for water, so learn how to become an avid water consumer. The recommended level of water consumption is one liter for every 50 pounds of body weight -- high heat and extreme physical activity may increase the need for water.

Feeling thirsty is an indicator that the body already is dehydrated. Most people do not realize how much fluid it takes to replace what is lost. Perspiration is the body’s way of self-cooling, but insufficient fluid intake causes the body shuts down its cooling process to conserve fluid. As a result, internal body temperatures begin to rise, setting the stage for heat stress. Given that the human body is 75 percent water and the brain itself is 85 percent water, it is easy to see why replenishment is crucial.

During extensive or prolonged physical activity, internal body heat generated by muscle contraction and environmental conditions may cause the body temperature to rise to more than 103 degrees. It is possible to perspire as much as two gallons of fluid on a hot day, so proper hydration is essential for optimum physical performance.

That is why drinking water every day is important. Remember that hydration (and dehydration) is cumulative. Without continual fluid replenishment, the body may be dehydrated before the practice and game begins.

A quick test of the hydration level is to check the color of the urine. It should be relatively clear, unless the body is getting rid of extra vitamin C or B. "Smoke eaters" on the line fighting wildfires are monitored by safety officers, who pull them off the line to hydrate if their urine is showing color.

In the same way, coaches can help protect their athletes by educating them (and their parents in a youth team situation) about the need for proper hydration. They also can serve as role models by practicing proper hydration methods themselves.

Based in southern California, Laurie Evans is a hydration consultant who also provides personal cooling products for companies whose employees work in high-heat environments such as firefighters or hazardous materials teams who must wear protective suits. She can be contacted with hydration questions by calling 1-800-597-0618 or via e-mail at www. polar-products.com.