Staying cool and hydrated when you play hockey

If someone is confused, faints or has a seizure in the heat, call 911 or your local emergency number. Heat stroke is a medical emergency. Cool the person with water and shade while you wait for help.

Why the heat matters in hockey

Hockey gear covers most of your body and traps heat. Short, hard shifts raise your heart rate and body temperature fast. Even inside a cool ice rink, players sweat a great deal. In dry desert air, sweat evaporates so quickly that you may not feel wet, which makes it easy to underestimate how much fluid you are losing.

Hydration basics

• Start hydrated. Drink water through the day before you play, not only at the rink.
• Drink at every break. Take sips on the bench between shifts instead of waiting until you are thirsty.
• Bring more than you think you need. A large bottle, refilled, for a long session.
• Consider electrolytes for long or very sweaty sessions. A sports drink or electrolyte mix replaces some of the salt lost in sweat.
• Check after. Pale yellow urine is a rough sign you are keeping up. Some players weigh themselves before and after, since each pound lost is roughly a pint of fluid to replace.

People with heart, kidney or blood pressure conditions, or who take certain medicines, may need different advice about fluids and salt. Ask your doctor before you start playing.

Warning signs of heat illness

This table summarizes widely published public health guidance. For full details, see your national or local public health agency, and talk to a doctor about your own risk.

The hot car to cold rink switch

• Do not leave water bottles, gear or kids in a parked car. Car interiors heat up very quickly in sun.
• Park in shade if you can, and use a sunshade on the windshield.
• Get dressed in the cool locker room, not in a hot parking lot.
• Bring a dry layer for after. Cooling down in damp base layers inside a cold rink feels miserable, and a hot car is a shock after that.
• Take gear out of the car when you get home and spread it out to dry. See gear care in a hot climate.

Playing roller hockey outdoors

• Play early in the morning or after sunset in summer. Check the local forecast and any heat warnings before you go.
• Touch the surface with the back of your hand. Courts in direct sun can be hot enough to burn bare skin.
• Use sunscreen on exposed skin, even with gear on.
• Take breaks in shade and shorten the session when it is hot.
• Agree as a group that anyone can call a stop if they feel unwell, without having to explain.

Kids and the heat

Children can get hot faster than adults and may not say they feel unwell. Before and after practice, check that young players are drinking, take off their helmets on long breaks and watch for flushed skin, fatigue or unusual crankiness. Ask coaches how they handle water breaks. The start here guide has more on starting a child.

Getting used to the heat

Bodies adapt to heat over roughly one to two weeks of gradual exposure. If you are new to a hot place, or returning after time away, start with shorter and easier sessions outdoors and build up. Indoor ice gives you a cool option while you adjust.

Staying cool FAQ

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