Heat Illness and Fluid Replacement Guidelines

AM I Hydrated?

Drinks to question The French ban on Red Bull (drink) upheld by European Court

Nutrition Supplements Many of the supplements may contain stimulants, such as ma huang caffeine, amino acids. These substances can cause dehydration to the body and increase metabolism and heat. These are of concern in people with underline medical problems such as high blood pressure, asthma, and thyroid dysfunction.

Medications If your athlete is on medication by your physician, you need to ask if working out in the heat will affect their hydration or performance. Some high blood pressure medications are designed to reduce the fluids of the body( diuretics ).

Introduction During exercise, evaporation is usually the primary mechanism of heat dissipation The evaporation of sweat from the skin’s surface assists the body in regulating core temperature.

Introduction A side effect of sweating is the loss of valuable fluids from the FINITE reservoir within the body.

Factors to the rate is related to: Exercise intensity Individual differences Environmental conditions ( hot day) Acclimatization state Clothing Baseline hydration status

What is Dehydration? Athletes who sweat loss exceeds fluid intake become dehydrated during activity.

Differences in time to Dehydration A person with high sweat rate who undertakes intense exercise in hot humid environment can rapidly become dehydrated. So a person with a low sweat rate who undertakes intense exercise in hot humid environment will not become dehydrated as fast.

Percentage rates of Dehydration With a dehydration of 1% to 2% of body weight can compromise function and reduce performance. Dehydration of greater than 3% of body weight disturbs physiologic function and increases the athletes risk of developing an exertion heat illness. (heat cramps, heat exhaustion, or heat stroke)

Prevention The onset of significant dehydration is preventable! Today’s talk will give you the tools to prevent heat illness and provide proper fluid replacement for athletes.

How do they occur? When the temperature is too hot or when there is too much humidity, sweating may no longer cool the body enough to keep the athletes temperature from rising to dangerous levels. If their temperature goes above 104°F, the body will lose the ability to cool itself.

How do they occur? Not acclimated to the environment overeating dehydration Not eating drinking too much caffeine can also contribute to becoming overheated.

What are the symptoms? As the body gets hotter and is unable to cool down, symptoms progress. First, they may become dehydrated and get heat cramps. If not treated, their symptoms could become more severe and they could eventually develop a more serious problem, such as heat exhaustion or exertional heatstroke.

What are the symptoms? Heat cramps: Symptoms of heat cramps include muscle pains or spasms (most commonly in the abdominal, arm, or leg muscles).

What are the symptoms? Heat exhaustion: Symptoms of heat exhaustion include: dizziness weakness nausea or vomiting muscle aches headaches increased sweating.

What are the symptoms? Heatstroke is a life-threatening condition in which the body temperature rises rapidly to 104°F (40°C) or higher and the body's heat-regulating mechanism breaks down. Heatstroke may cause damage to the kidneys, heart, lungs, muscles, liver, intestines, and brain.

What are the symptoms? Symptoms of Exertional heatstroke: Profuse sweating Confusion and disorientation Erratic behavior Agitation Seizures Coma Injury to body organs.

How are they treated? Heat cramps: Heat cramps are treated by drinking a lot of fluids, massaging the cramped area, stretching the cramping muscles if severe use of ice bags. Heat cramps may improve more rapidly if you drink a sports drink that contains salt and other electrolytes, rather than water.

Heat exhaustion: The first aid procedures for heat exhaustion are Stop exercising or any activity. Lie down and rest in a shady or cool place. Loosen their clothing take off pads Drink plenty of cool non-caffeine fluids, such as water, clear juice or a sports drink (do NOT give iced drinks ). If they cannot sip fluids, you probably need intravenous fluids at a hospital. Cool their body with a fan, spray, or washcloth, or sit in a cool bath. Seek medical attention if the symptoms get worse or last longer.

Exertional Heatstroke: Emergency medical treatment is necessary for EHS. If you think someone has heatstroke, call 911 immediately. A core temp must be taken to diagnose EHS. Having a core temp of > 104 degs. is EHS. The athlete is then place in an ice bath to quickly reduce the body core temperature to a safe level. Using the Datatherm allows for continuous monitoring of the core temperature. The core temp must be below 102 Deg F before transport to the hospital A person with heatstroke needs to be sent to a hospital for further treatment and checked for organ damage.

How can We prevent heat illness? It is very important to drink lots of fluids and avoid dehydration Thirst or the lack of it is not an accurate indication of dehydration. Follow heat acclimation guidelines set by our state association.

Hydration If the athlete is sick they have no business practicing or playing with fever. With a fever the bodies thermostat is broken. If they have or continue to vomit, they cannot keep hydration. Pickle juice should only be used with medical team intervention.

Hydration: Fluid Guidelines Before Exercise –2-3 hours before exercise drink oz of water or sports drink. –10-20 min. before exercise drink another 7-10 oz of water or sports drink.

Hydration: Fluid Guidelines During Exercise –Drink early-even minimal dehydration compromises performance. –In general, every min. drink at least 7-10 oz of water or sports drink. –To maintain hydration, remind your athletes to drink beyond their thirst. Optimally, drink fluids based on amount of sweat and urine loss.

Hydration: Fluid Guidelines After Exercise –Within 2 hours drink enough to replace any weight loss from exercise. –Drink approximately oz of a sports drink per pound of weight loss.

Hydration: Tips Drink according to a schedule based on individual fluid needs. By the time the athlete becomes thirsty, they’re already dehydrated. Drink before, during and after practices and games( follow the fluid guidelines listed previously) Avoid soft drinks and juice during play. The carbonation and acids may cause stomach problems.

What not to Drink During Exercise Fruit Juices, carbohydrate gels, sodas and sports drinks that have CHO levels greater than 8% are NOT recommended during exercise as a sole beverage. 8% CHO is a warning sign. Replacing fluids with a beverage that is less than 8% carbohydrate would be optimal to assure the fastest rate of fluid absorption.

What not to Drink During Exercise Beverages containing caffeine, and carbonation are discouraged during activity because they can dehydrate the body by stimulating excess urine production or decrease voluntary fluid intake.

What to Drink During Exercise Athletes benefit in many situations from drinking a sports drink containing carbohydrate. If exercise lasts more than minutes or is intense, a sports drink should be provided during the session.

What to Drink During Exercise The carbohydrate concentration in the idea fluid replacement solution should be in the range of 6% to 8%. An ingestion rate of about 1g carbohydrate/ min. during exercise maintains optimal carbohydrate metabolism. Example: 1L of 6% carb(14gCHO/8oz ) sports drink per hour of exercise.

What to Drink During Exercise During events when a high rate of fluid intake is necessary to sustain hydration, sports drinks with less than 7% carbohydrate should be used to optimize fluid delivery. Fluids with salt (sodium chloride) are beneficial to increasing thirst and voluntary fluid intake as well as offsetting the amount lost in sweat. Cool beverages at temperatures of 50 deg. to 59 deg. F are recommended.

Recognize the basic signs of dehydration Thirst Irritability Headache Weakness Dizziness Cramps Nausea Decreased performance

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