Hot Weather Exercise Safety

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

By Elizabeth Quinn, About.com Guide

Updated August 14, 2011

http://sportsmedicine.about.com/od/enviromentalissues/a/Exercise_Heat.htm

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

·         Dehydration

·         Sunburn

·         Heat cramps

·         Heat rash

·         Heat exhaustion

·         Heat stroke

·         Hyponatremia - Water Intoxication

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.