Heat illness prevention tips. (Partner Advertorial).The topic of heat illness has received a great deal of attention following the tragic experiences of athletes during the hot season. Heat illness can happen to anyone in a hot environment and is an issue that athletes especially need to be aware of--and know how to prevent. Athletes increase their risk of heat illness as they become dehydrated de·hy·drate v. de·hy·drat·ed, de·hy·drat·ing, de·hy·drates v.tr. 1. To remove water from; make anhydrous. 2. To preserve by removing water from (vegetables, for example). . According to according to prep. 1. As stated or indicated by; on the authority of: according to historians. 2. In keeping with: according to instructions. 3. the National Athletic Trainers' Association The National Athletic Trainers' Association (NATA) is the professional membership association for certified athletic trainers and others who support the athletic training profession. , it is not uncommon to reach dehydration dehydration Method of food preservation in which moisture (primarily water) is removed. Dehydration inhibits the growth of microorganisms and often reduces the bulk of food. levels significant enough to place athletes at risk of developing exertional heat illness in as little as an hour of exercise. Athletes can reach this level even more rapidly if they begin the workout, practice or competition dehydrated. Many of the risk factors for heat illness can be eliminated to help prevent dangers to the athlete. 10 Tips to "Bet the Heat" Recognize the early warning signs of dehydration. These include: dark yellow urine yellow urine A yellow-tinged urine which, in acidic pH urine, may be due to excretion of dinitrophenol, phenacetin or chrysarobin or in alkaline pH urine, due to ↑ secretion of anthocyanin, or associated with ingestion of beets or blackberries; pure YU is , dizziness dizziness: see vertigo. , loss of coordination, cramps, headaches, or unusual fatigue. Allow for acclimation acclimation /ac·cli·ma·tion/ (ak?li-ma´shun) the process of becoming accustomed to a new environment. ac·cli·ma·tion n. 1. . Acclimation is the body's adaptation to a hot environment. Slowly increase practice intensity and duration over the first two weeks of training. Most cases of heat illness occur in the first 2 to 3 days. Drink up. Once acclimated, fluid intake needs to be greater because sweat losses will be higher. Have fluids within arm's reach reach of the arm; the distance the arm can reach. See also: Arm . Fluids should be easily accessible during workouts, practices and games. Don't rely on thirst. Take fluid breaks on a regular schedule, such as every 15 - 20 minutes. Favor sports drinks sports drink Performance drink Sports medicine A thirst-quenching beverage used in sports-related activities, which may boost energy and/or help build muscle mass; water, sugar, salt, potassium are common to all SDs. See Hydrotherapy, Water. over water. Research demonstrates that the carbohydrate in sports drinks fuels muscle (2,3,4,5) and sodium encourages voluntary drinking and promotes hydration hydration /hy·dra·tion/ (hi-dra´shun) the absorption of or combination with water. hy·dra·tion n. 1. The addition of water to a chemical molecule without hydrolysis. 2. . (1,6,7) Drink it. Don't pour it. Pouring fluid over your head may feel great but won't help restore body fluids or lower body temperature. Exercise in the morning or evening. This is when the weather is coolest. Also, avoid the direct sun to minimize radiant heat heat proceeding in right lines, or directly from the heated body, after the manner of light, in distinction from heat conducted or carried by intervening media. See also: Radiant load. Dress for the weather. Hot weather means fewer clothes and frequent removal of gear like helmets to keep athletes cool. Break it up. Increase the frequency and duration of rest breaks to help you stay hydrated hy·drat·ed adj. Chemically combined with water, especially existing in the form of a hydrate. Adj. 1. hydrated - containing combined water (especially water of crystallization as in a hydrate) hydrous and cool.
If You Feel Like This Do This
Dehydration
Loss of Energy & Performance Consume sports drinks. Drink fluids with
with carbohydrate to speed absorption,
prevent fatigue and provide energy.
Avoid beverages containing caffeine or
carbonation.
Muscle Cramps Stop activity, gently stretch and
massage cramped muscles. Consuming
a sports drink that contains the
right amount of sodium (at least
100mg/8oz) may reduce the risk of
muscle cramps.
Heat Exhaustion
Dizziness, Light-headedness, Replace fluids. Rehydration is critical.
Chills or Loss of Rest in a cool, shaded area until
Coordination dizziness passes. If dizziness
continues, lying with the legs elevated
will promote circulation to the head.
Nausea/Headaches Rest in a cool place until nausea
passes. Rehydration is critical;
drink slowly as nausea passes. Lying
down is often helpful in relieving
headaches. Do not resume practice if
headaches continue.
Heat Stroke
High Body Temperature Immediately cool the athlete by
immersion in a tub of ice water and
seek immediate medical treatment.
Confusion or Unconsiousness Confusion or unconsciousness can be
indicators of heat stroke. Heat Stroke
is a medical emergency that calls for
immediate medical assistance.
The above symnptoms of dehydration, heat exhaustion and heat stroke are
not additive, which means an athlete could experience heat stroke in the
absence of other indicators. Seek immediate medical assistance at the
first signs of serious or unusual symptoms.
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