Texas Tech University Athletics
March is National Athletic Training Month!
March 01, 2004 | General
The Athletic Training Staff at Texas Tech University has provided the following health tips in recognition of National Athletic Training Month throughout the month of March.
HEAT ILLNESSES
The weather is beautiful, the sun is shining and it is HOT; but are you aware of the dangers?
Although everyone is susceptible to heat illness, it affects people differently. Physically fit, acclimatized, well-hydrated people are more heat tolerant, while the elderly and children are more likely to suffer from heat illness. Remember, dehydration does not only occur when you are exercising in the heat. You can become dehydrated when doing other things such as spending a day at the beach, working in the yard, visiting a theme park or any other activity that requires prolonged exposure to heat. Heat illness causes disabling complications related to excessive heat stress.
Dehydration - A process that results in below-normal levels of fluid in the body that occurs when the amount of body fluid that is lost is greater than the amount of fluid that is replaced.
Drink water or sports drinks (not caffeinated or alcoholic beverages) before, during or after exercise. How much you need to drink depends on how big you are and how hot it is. Refer to the NATA position paper on fluid replacement for details.
Heat Exhaustion - Most common type of heat illness. It is caused by decreased blood volume due to dehydration. Characterized by dizziness, headache, nausea, profuse sweating, cool/clammy skin, rapid/weak pulse, body temperature at or slightly below normal.
To treat, remove from hot environment and cool as quickly as possible.
Heat Cramps - Painful spasms of the skeletal muscle caused by dehydration.
Heat cramps can be prevented by proper prehydration and relieved with gentle stretching, ice and increased fluid consumption.
Heat Stroke - The least common by most serious; even fatal. A heat stroke is caused by 1) the body's cooling system has completely shut off; and 2) blood volume is so low that the person stops sweating and goes into shock. It can be characterized by disorientation, unconsciousness, no sweating, hot/dry skin, increased body temperature, rapid/strong pulse.
Treatment requires rapid cooling and immediate transportation to the hospital.
Here are some tips on how to reduce the likelihood of becoming dehydrated:
1) Drink fluids before, during and after exercise or prolonged heat exposure.
2) Check the color of your urine to see if fluid intake is adequate. Clear/light-colored urine indicates proper hydration.
3) Avoid caffeine and alocohol.
4) Take frequent breaks.
For more information click below:
NATA Parent and Coaches Guide In PDF Format
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