Presentation on theme: "Protect Yourself While Playing Outside!!! Belmont University Athletic Training Room."— Presentation transcript:
Protect Yourself While Playing Outside!!! Belmont University Athletic Training Room
Hydration Guidelines Hydration tips: BY THE TIME YOU ARE THIRSTY YOU ARE ALREADY DEHYDRATED! Drink before, during and after games 2-3 hours before exercise drink oz of water min before exercise drink 7-10 oz of water Continue 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 exercise 10 oz per pound lost during activity
What To Drink What to drink: WATER Carbohydrate drinks (Gatorade, Powerade) If exercising greater than 45 min Carbohydrate drink with 6-8% concentration of carbs Beverages should be 50-59° F for maximum absorption. What not to drink Fruit juice, carbohydrate gels, sodas, carbonated sport drinks Greater than 8% Carbohydrate level drinks Drinks with caffeine, alcohol, or carbonation
Exertional Heat Illnesses
Hot Weather Awareness MOST HEAT ILLNESSES ARE PREVENTABLE! Belmont Universitys 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.
Types of Heat Illnesses Heat Cramps Exercise associated muscle cramps Signs and Symptoms Acute, painful, involuntary muscle contraction Result of dehydration Treatment Stop activity Stretch Massage muscles REHYDRATE
Types of Heat Illnesses Heat Syncope Dizziness or fainting in high temperatures Signs and Symptoms Dizziness Pale, sweaty skin Tunnel vision Decreased pulse Treatment Move to shaded area Monitor vital signs Elevate the legs Rehydrate
Types of Heat Illnesses Heat Exhaustion Inability to continue exercising in combination of heavy sweating, dehydration, and energy loss Signs and Symptoms Persistent muscle cramps, weakness Pallor / Ashen Skin Headache, Dizziness, Fainting Hyperventilation Nausea, diarrhea, decreased urine output Body temperature between 97°F-104°F Treatment Remove excess clothing Move into AC or shade Cool athlete with fans, ice bags, ice towels Rehydrate Call EMS 911
Types of Heat Illnesses Heat Stroke Elevated core temperature greater than 104°F associated with signs of organ system failure Signs and Symptoms Increased heart rate, decreased blood pressure, Hyperventilation Altered mental status Vomiting, diarrhea Seizures, coma Treatment Remove clothes and equipment Immerse the body into a pool or tub of cold water. Monitor temperature. Call EMS 911 IMMEDIATELY!!!
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 illness family history of heart disease obesity poor physical condition prescription drugs or supplement use.
Steps for Prevention Acclimatization: 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.
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.
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.
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 drinks Ice Ice Towels Cold Tubs Thermometer Phone Emergency Numbers
Heat Index Heat 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.www.weather.com
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! Danger 1:1 (ex. 10 min workout : 10 min rest) Extreme Caution 2:1 (ex. 20 min workout : 10 min rest) Caution 3:1 (ex. 30 min workout : 10 min rest) Rest breaks should be in the shade if possible, encourage re-hydration during every break.
Additional Sun Safety Tips Wear Sunscreen Generously 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
Inclement Weather and Lightning Safety
BU Lightning Policy Belmont 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.
Lightning Safety When 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 position Crouched on the ground, weight on the balls of the feet, feet together, head lowered, and ears covered. (Do not lie flat on the ground)
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.
Safe Shelters During lightning conditions get yourself to a safe shelter and out of harms 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.
Examples of Safe Shelters Belmont Athletic facilities safe location from lightning hazard: Belmont Campus soccer field and tennis courts: Curb Event Center Aquinas softball field: Press Box and Concession Stand Greer Stadium: Locker rooms Shelby park: Press box / club house facility Vanderbilt track: Vanderbilt Student Recreation Center (North end of track) *In the absence of a safe shelter, retreat to a car, van, or bus.*
For more information…. Belmont University Lightening Policy Belmont University Hydration Policy Belmont University Exertional Heat Illness Policy Contact Belmont University Athletic Training Room
References The 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. Arnheims principles of Athletic Training: A Competency-Based Approach. 12 th edition. McGraw-Hill Inc. New York, NY. 2006