Presentation on theme: "Protect Yourself While Playing Outside!!!"— Presentation transcript:
1 Protect Yourself While Playing Outside!!! Belmont UniversityAthletic Training Room
2 Hydration GuidelinesHydration tips:BY THE TIME YOU ARE THIRSTY YOU ARE ALREADY DEHYDRATED!Drink before, during and after games2-3 hours before exercise drink oz of water10-20 min before exercise drink 7-10 oz of waterContinue drinking water or sports drinks throughout exercise (generally 7-10 oz every min)Within 2 hours after exercise drink enough fluid to replace lost fluids during exercise10 oz per pound lost during activity
3 What To Drink What to drink: WATER Carbohydrate drinks (Gatorade, Powerade)If exercising greater than 45 minCarbohydrate drink with 6-8% concentration of carbsBeverages should be 50-59° F for maximum absorption.What not to drinkFruit juice, carbohydrate gels, sodas, carbonated sport drinksGreater than 8% Carbohydrate level drinksDrinks with caffeine, alcohol, or carbonation
5 Hot Weather Awareness MOST HEAT ILLNESSES ARE PREVENTABLE! Belmont University’s Athletic Training Exertional Heat Illness Policy is based on:The National Athletic Trainers’ Association: Exertional Heat Illness Position Statement.The NCAA Position Statement on Exertional Heat Illnesses.
6 Types of Heat Illnesses Heat CrampsExercise associated muscle crampsSigns and SymptomsAcute, painful, involuntary muscle contractionResult of dehydrationTreatmentStop activityStretchMassage musclesREHYDRATE
7 Types of Heat Illnesses Heat SyncopeDizziness or fainting in high temperaturesSigns and SymptomsDizzinessPale, sweaty skinTunnel visionDecreased pulseTreatmentMove to shaded areaMonitor vital signsElevate the legsRehydrate
8 Types of Heat Illnesses Heat ExhaustionInability to continue exercising in combination of heavy sweating, dehydration, and energy lossSigns and SymptomsPersistent muscle cramps, weaknessPallor / Ashen SkinHeadache, Dizziness, FaintingHyperventilationNausea, diarrhea, decreased urine outputBody temperature between 97°F-104°FTreatmentRemove excess clothingMove into AC or shadeCool athlete with fans, ice bags, ice towelsRehydrateCall EMS 911
9 Types of Heat Illnesses Heat StrokeElevated core temperature greater than 104°F associated with signs of organ system failureSigns and SymptomsIncreased heart rate, decreased blood pressure,HyperventilationAltered mental statusVomiting, diarrheaSeizures, comaTreatmentRemove clothes and equipmentImmerse the body into a pool or tub of cold water.Monitor temperature.Call EMS 911 IMMEDIATELY!!!
10 Steps for Prevention Pre-participation physicals and screening: Identification of athletes predisposed to heat illnesses is done through the pre-season health packets and physicals.Athletes are screened for the following risk factors:past history of heat illnessfamily history of heart diseaseobesitypoor physical conditionprescription drugs or supplement use.
11 Steps for Prevention Acclimatization: Hydration: Should be done with gradual increase of practice length and intensity over a day period.Practices should build up to training 1-2 hours under similar conditions they will be competing in.Hydration:Proper hydration is key to preventing all exertional heat illnesses.See Hydration guidelines for a more detailed outline of proper hydration.
12 Prevention of Heat Illnesses Adequate Rest:Athletes should sleep at least 6-8 hours per night.2-3 hours should be allotted for meal time for adequate nourishment and rehydration.Proper Diet:Eat a balanced diet based on the food pyramid to replenish nutrients and electrolytes.Sports drinks should be incorporated into the daily diet to ensure electrolyte replacement.
13 Prevention of Heat Illnesses Practice/Training Schedule:Avoid scheduling session during the hottest time of day.Monitor Weight Loss:No more than 2-3% of body weight should be lost during a practice session.The first hour after practice is the most ideal time for re-hydration.Appropriate Clothing:Minimize the amount of clothing and equipment worn.Wear loose fitting, absorbent, light colored clothing.
14 Preventing Heat Illnesses Drug/Supplement Use:Some supplements and prescription drugs may predispose an athlete to dehydration.Talk with your physician about any medications you are taking before exercising outdoors in hot weather.Prevention Tools When Exercising in Hot Weather:Cold water and/or sports drinksIceIce TowelsCold TubsThermometerPhoneEmergency Numbers
15 Heat IndexHeat Index is a rating based on air temperature, relative humidity, and the amount of radiating heat from the sun.Check for their listed Heat Index for your area before going outside to exercise.
16 Exercising Safely Outdoors According to Heat Index Chart follow these work to rest ratios for each hot weather condition.DURING TIMES OF “EXTREME DANGER” EXERCING INDOORS IS RECOMMENDED!Danger1:1 (ex. 10 min workout : 10 min rest)Extreme Caution2:1 (ex. 20 min workout : 10 min rest)Caution3:1 (ex. 30 min workout : 10 min rest)Rest breaks should be in the shade if possible, encourage re-hydration during every break.
17 Additional Sun Safety Tips Wear SunscreenGenerously apply a water-resistant sunscreen with a SPF of at least 15 that protects against both UVA and UVB rays.Re-apply every two hours, even on cloudy days, and after swimming or sweating.Look for the AAD SEAL OF RECOGNITION on products.Wear a hat with a 4-inch brim all around to protect your neck, ears, eyes, forehead, nose and scalp.For more sun safety tips visit
19 BU Lightning PolicyBelmont University Athletics’ Lightning Safety Policy is based on:The National Athletic Trainers’ Association Position Statement: Lightning Safety for Athletics and Recreation.The NCAA Position Statement on Lightning Safety.
20 Lightning SafetyWhen lightning is detected within 6 – 8 miles of the practice or event site, activity should be suspended.Activity can not resume until 30 minutes following the last indication of lightning.If you can not find a safe shelter, individuals who feel their hair stand on end or skin tingle or hear crackling noises should assume the lightning–safe positionCrouched on the ground, weight on the balls of the feet, feet together, head lowered, and ears covered. (Do not lie flat on the ground)
21 Flash to Bang Method When lightning is noticed begin counting. Counting is stopped once the associated thunder (bang) is heard.Divide this count by 5 to determine the distance to the lightning flash (in miles).Ex: A flash to bang count of 30 seconds equates to a distance of 6 miles (9.66 km).Lightning has been reported to strike 10 miles or more from where it originated.
22 Safe SheltersDuring lightning conditions get yourself to a safe shelter and out of harm’s way.Inside a building or your car.Open shelters, dugouts, golf carts, and similar structures are not safe locations from lightning hazards.All electrical conducting materials that are exposed to lightning are potentially unsafe and should be avoided:i.e. plumbing fixtures and pipelines, land line telephones, and electrical appliances.
23 Examples of Safe Shelters Belmont Athletic facilities safe location from lightning hazard:Belmont Campus soccer field and tennis courts:Curb Event CenterAquinas softball field:Press Box and Concession StandGreer Stadium:Locker roomsShelby park:Press box / club house facilityVanderbilt track:Vanderbilt Student Recreation Center (North end of track)*In the absence of a safe shelter, retreat to a car, van, or bus.*
24 For more information…. Belmont University Lightening Policy Belmont University Hydration PolicyBelmont University Exertional Heat Illness PolicyContact Belmont University Athletic Training Room
25 ReferencesThe National Athletic Trainers’ Association Position Statement: Exertional Heat Illness Position Statement.The NCAA Position Statement on Exertional Heat Illnesses.The National Athletic Trainers’ Association Position Statement: Lightning Safety for Athletics and Recreation.The NCAA Position Statement on Lightning Safety.(American Academy of Dermatology)Prentice, W E. Arnheim’s principles of Athletic Training: A Competency-Based Approach. 12th edition. McGraw-Hill Inc. New York, NY