Here is a copy of the article I have given everyone about exercising outside during the Summer Trainer. I know I have been bringing up the safety and conditions a lot, but I cannot stress enough how important it is to be fully prepared for the Summer Training. I have told some of you that in the past I had two team members suffer from heat stroke plus 1st and 2nd degree sunburns during a summer activity on my Drill/Dance team. They were in the hospital for days and missed nearly three weeks of practice. Please be safe, and understand the information. I will do my best to watch for symptoms, but it is also your responsibility to take care of your health.
If you follow these tips then I know we will have a safe, fun, and successful Summer Season.
Coach Martinez
Hot
Weather Exercise Safety
Tips for preventing heat stroke, heat exhaustion,
heat rash and dehydration
Updated
August 14, 2011
Athletes are
especially susceptible to heat-related illness such as dehydration, heat
exhaustion and heat stroke while exercising in hot weather. Most serious heat
illness in athletes can be prevented by following some basic guidelines and
heeding the warning signs and symptoms. However, if these warning signs are
ignored, they may progress into a life-threatening heat emergency.
Common Heat-Related Illness
Preventing Heat Related Illness
Most forms of heat
illness can be avoided by following basic prevention guidelines. Even so, it's
essential for athletes and coaches to know the warning signs of a developing
heat-related emergency and understand the level of severity of each condition. See: Heat Illness - Symptoms and Severity
Normally, our body
temperature is regulated by sweating. A number of factors can limit the sweat
response, including intense exercise in high temperatures or high humidity,
age, obesity, fever, dehydration, illness, medications and alcohol. When an
athlete develops a heat illness, it usually occurs after several hours of
exertion and excessive sweating that leads, first to to dehydration, and then
to electrolyte imbalances.
To
prevent heat-related illness, follow these precautions:
·
Drink the Right
Amount of the Right Fluids
Finding the right amount of fluid to drink depends upon a variety of individual
factors including the length and intensity of exercise and other individual
differences. There are, however, two simple methods of estimating adequate
hydration.
·
Replace Lost
Electrolytes
Sweat leeches salt and minerals from the body. It's important to maintain sodium and electrolyte levels if you are sweating profusely and exercising more than
90 minutes. The easiest way to replace these are with salty foods or sports
drinks.
·
Wear Appropriate
Clothing
Choose lightweight, light-colored, loose-fitting clothing. In the hot sun, a
hat and sunscreen is helpful. Wear light, loose-wicking clothing so sweat can
evaporate. Better yet, invest in some clothes made with CoolMax®, Drymax®,
Smartwool or polypropylene. These fibers have tiny channels that wick the
moisture from your skin to the outer layer of the clothing where it can
evaporate more easily.
·
Use Sunscreen and
Avoid Sunburn
Sunburn decreases your ability to cool yourself and causes fluid loss. Use
sunblock with SPF 15 or higher. Wear a hat that provides shade and allows
ventilation.
·
Acclimate to the Heat
You will have a greater tolerance for exercise in the heat if you become
accustomed to it slowly over one to two weeks. If traveling to a hotter
climate, allow several days to acclimate before doing intense exercise. Avoid
exercise during the hottest time of day; train closer to sunrise or sunset.
·
Use Common Sense
Avoid hot foods, alcohol and heavy foods that increase your core temperature.
If you feel any headaches, fatigue or irritability or notice your exercise
performance decreasing, stop exercising and cool off.
Remember,
it is easier to prevent heat illness than to treat it once symptoms develop.
