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As youth sports kick off, watch for signs of heat illness

STARKVILLE, Miss. -- The first of August is usually one of the hottest stretches of the year in Mississippi -- not the best timing for the many high school and college athletes who begin practices and camps during that time.

Because the temperatures associated with fall sports are still weeks from arriving, managing heat exposure and staying hydrated are key for anyone working or playing outside to prevent heat-related illness.

“Your body is around 60% water, and you lose water each day through breathing, perspiration and digestion,” said Dottie Kenda, registered dietitian with the Mississippi State University Extension Service Office of Nutrition Education. “Your need for water is met through the beverages you drink and the foods you eat, especially foods with high water content, such as fruits and vegetables.”

Kenzie Hargrove, a doctoral student in kinesiology at MSU, is focusing part of her research on measuring the amount of sweat and sodium lost by young cross-country athletes and providing personalized hydration recommendations to optimize safety and performance.

“In Mississippi, we like to say that we are used to the heat. While people who have always lived here may believe they are acclimatized, it does not mean that they are not at risk,” she said. “Many adults and kids spend a great deal of time in climate-controlled settings like air-conditioned homes and offices, so their bodies are not fully prepared to handle the stress of physical activity in hot weather.”

Four types of heat illnesses seen in athletes and people who work outside are heat cramps, heat syncope, heat exhaustion and heatstroke.

Heat cramps are not immediately dangerous and can be relieved by resting and ingesting fluids and sodium, but the other heat illnesses pose a much greater threat. Heat cramps may be an indication that the athlete needs to take a break before their condition deteriorates.

“Supervisors, coaches, players and training staff should be attuned to recognize symptoms such as headache, excessive thirst, dizziness, changes in sweat rate, paleness and mental confusion,” Hargrove said.

“If an athlete is displaying symptoms of heat illness, they should immediately be brought off the field and assessed,” she said. “These signs should not be ignored because heat exhaustion can quickly develop into heatstroke if the individual’s core temperature continues to rise.”

A core temperature of 104 degrees Fahrenheit indicates heatstroke, which is a life-threatening emergency. At this point, the person’s body is no longer working to cool itself, and the continuous increase in temperature can be fatal.

“The best way to rapidly cool someone down is through cold-water immersion,” Hargrove said.

Coaches and training staff should also be able to identify if an athlete is drinking too many fluids, as this can lead to hyponatremia, Hargrove said.

For people who prefer flavored water, Kenda recommended trying fruit-, vegetable- and herb-infused waters.

“One way to add flavor to water is to slice fruits like apples, strawberries and oranges or vegetables like cucumbers and celery and pour them into a container with water before refrigerating it for at least an hour,” Kenda said. “To have ice-cold water all day, freeze water in a freezer-safe bottle before going outside.”

Hargrove noted that young athletes do not have the same response to heat as adults. Sweat responses of young athletes are not as mature as that of adults, which may point to trouble with thermoregulation. A lack of appropriate recovery can be a major factor in an athlete’s ability to withstand harsh heat.

“Two-a-day practices especially may increase risk of heat illness because they do not give athletes enough time to recover, thus there is some physiological ‘carry-over’ strain from the previous practice as well as potentially dehydration,” she said. “The nature of many youth sports requires a lot of stop-and-go, high-intensity activity.

“If not given adequate rest and recovery, this can also greatly increase an athlete’s risk of heat injury,” she said.

Many of the same precautions and risks also apply to farm workers as they enter harvest season.

Another preparation for working or practicing in hot weather is wearing lightweight, loose-fitting clothing. For athletes, this means unnecessary clothing should not be worn, as it can retain heat up against skin.

“Often the urgency of needing to complete an objective, like harvesting as much as possible before dark or rain, compels workers to continue working even in high heat conditions,” Hargrove said. “If a worker is trying to get as much done as possible, then they may be working faster or taking on a greater load than needed. This can cause increased metabolic heat production on top of high environmental heat.

“During the first few days of work or practice,” she added, “gradual heat exposure is especially important because people are most susceptible to heat illness during the initial two weeks of acclimation.”

For more information, visit HappyHealthy.ms and click on Tips and Videos.

Sustainable practices can extend to gardens, lawns

RAYMOND, Miss. -- Many of the practices associated with sustainability, such as recycling, can be extended into the garden.

Composting is a way to help reduce organic waste that goes to the landfill and helps feed gardens. These organic materials, which include grass clippings, leaves and other yard wastes, account for about 30% of trash that goes to the landfill.

“By composting these organic waste materials, homeowners can produce beneficial material that can be used in the garden, lawn and landscape,” said Jeff Wilson, horticulture specialist with the Mississippi State University Extension Service. “Returning these organic waste materials to the land maintains natural biological cycles. It is an ecologically sensible and environmentally safe way to use organic waste materials.”

Compost creates the perfect conditioner to help soil maintain proper moisture content. It also reduces soil compaction, increases the presence of earthworms and beneficial microorganisms, and provides a slow release of nutrients into the soil.

Creating a compost pile is simple, but it does require some patience and know-how. Usable compost can take from 6 months to 2 years to generate depending on several factors. Pile placement and size is important to properly break down the contents. For more information about starting a compost pile, consult MSU Extension Publication 1782, “Composting for the Mississippi Gardener.”

Whether gardeners use compost or not, soil testing is an important step before planting. Soil test results provide recommendations for fertilizer and lime. Lime helps increase soil pH.

While samples can be taken any time, it is best to send in soil samples 2 to 3 months before planting.

“Lime can take 2 to 3 months to neutralize soil acidity, so getting your soil testing results well ahead of time allows for purchase, application and activation of the liming material,” said Keri Jones, MSU Soil Testing Laboratory manager. “Soil pH should be in an optimal zone for the plants you are trying to grow well before any application of fertilizer.”

Soil test results help gardeners apply accurate fertilizer amounts only when needed. The results are customized to specific plants and give gardeners target dates for application.

“Without an optimized application rate, growers are left to guess the amount the plant needs. If the guessed application rate is too low, the plants won’t reach full growth and/or yield potential,” Jones explained. “If the guessed application is too high, fertilizer is wasted because there is no advantage to the plant when you apply additional amounts. Excess fertilizer can also end up in waterways, which is bad for the environment.

“Commercial fertilizers are sold as salts,” she added. “If we overapply fertilizer salt to the soil, eventually the plants will have a difficult time accessing water from the soil.”

Sherry Surrette, associate Extension professor of sustainable living, said gardeners can also incorporate products into their gardening chores that help protect natural resources. She recommends gardeners consider:

  • Installing rain barrels. These vessels capture rainwater that can be used to water garden plants instead of using groundwater. They can be made from recycled materials or purchased. When choosing or making a rain barrel be sure to follow certain guidelines to ensure the water is clean. Learn more about rain barrels in MSU Extension Publication 3146, “Water Conservation in Your Landscape.”
  • Using biodegradable peat pots. These pots can be planted directly into the ground when it is time to transfer seedlings to the garden.
  • Installing nonplastic, biodegradable landscape fabric. This is available commercially. Newspapers can also be used as a weed barrier.
  • Purchasing electric-powered lawn care equipment. Tools, such as mowers, weed eaters and leaf blowers, are more energy efficient, require less maintenance and produce less greenhouse gas emissions compared to gas-powered equipment.  

Know the Numbers: Reduce Plastic Waste

The widespread production of plastic has existed since the 1950s and has brought many changes to our society. There is no question that the existence of plastic in medical equipment, housing materials and cars has numerous benefits. However, the increased prevalence of single-use, disposable plastics has also caused many negative impacts to animal and human health and ecosystems at the same time. Due to our throwaway culture, these plastics are now in greater demand than any other form of plastic. Nearly 40 percent of all plastics produced are disposable plastics.

Understanding the Meaning of Zero Waste

The term “zero-waste” is used to describe the act of minimizing the amount of waste generated. With all the disposable products on the market, the concept can be intimidating if you aren’t informed about its true meaning. The “zero” in zero-waste seems to imply that waste will be eliminated, but most supporters of zero-waste agree that generating no waste at all is nearly impossible. One of those reasons is that we do not directly control the production and packaging of products by manufacturers.

MSU Extension instructor named to national committee

STARKVILLE, Miss. – A Mississippi State University Extension instructor has been selected to a national Extension Foundation committee focused on improving mental health.

Bobbie Jo Bensaid

Bobbie Jo Bensaid recently joined the foundation’s Mental Health and Well-Being leadership team. Based in the MSU Department of Food Science, Nutrition and Health Promotion, she collaborates with other Extension professionals across the U.S. to share resources and publicize mental health services and events.

Bensaid said the group highlights non-clinical, prevention-based work being done in the allied areas of mental health and well-being, facilitates the sharing of resources, informs members of upcoming events, and explores ways that Extension professionals can collaborate more effectively.

The group emphasizes the role of social and emotional well-being in mental health.

“It’s been a pleasure to be a part of this leadership team,” said Bensaid. “Getting to virtually meet with others who serve their communities in a mental health capacity is encouraging, and I enjoy getting to help in different settings.”

Visit the Extension Foundation Mental Health and Well-Being blog at https://connect.extension.org/g/mental-health-and-well-being.

EXCITE grant furthers adult vaccine education

Dr. Holli Seitz
Dr. Holli Seitz

STARKVILLE, Miss. -- Mississippi adults will continue to be offered science-based vaccine information by the Mississippi State University Extension Service with help from a national grant.

MSU Extension received the Extension Collaborative on Immunization Teaching and Engagement, or EXCITE, grant to provide adult vaccine education in Mississippi. MSU was one of 37 institutions chosen for this award.

Holli Seitz, an MSU associate professor of communication, said the effort is a cross-college collaboration between MSU Extension and the Department of Communication, the Social Science Research Center, and the Department of Food Science, Nutrition and Health Promotion.

“We will work to build partnerships with pharmacies and churches in Clay, Lowndes, Noxubee and Oktibbeha counties to reach older adults with information about recommended vaccines,” Seitz said. “Through this initiative, we will also be able to build public health capacity within Extension by offering an opportunity for a group of Extension agents to pursue additional training in public health.”

The project’s goal is to improve access to and acceptance of immunizations among rural adult populations. All adult immunizations will be covered, with special emphasis on vaccines for pneumococcal disease, shingles, tetanus, diphtheria and pertussis.

Through strategic partnerships, the project aims to instill greater confidence in land-grant universities -- of which MSU is one -- to provide effective immunization education.

The grant will fund an 18-month educational campaign, characterized by community engagement and close collaboration with public health partners.

The EXCITE grant program is a nationwide local response by U.S. Cooperative Extension made possible through an interagency agreement between the United States Department of Agriculture National Institute of Food and Agriculture and the Centers for Disease Control and Prevention. To learn more about this effort, visit .

Photo by MSU Extension Service

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