Environmental Considerations

Environmental stress can adversely affect an athlete’s performance and in some cases pose a serious health threat We will look at: –Hyperthermia - heat stress –Hypothermia - cold stress –Altitude –Lightning

Hyperthermia Hyperthermia = elevated body temperature 3 main heat related illnesses 1.Heat cramps 2.Heat exhaustion 3.Heat stroke

Hyperthermia Heat Cramps = painful muscle spasms –Occur because of 3 factors Dehydration Fatigue Electrolyte imbalance - water to Na, K, Mg, Cl-, Ca levels are off Signs = painful muscle twitching and spasm Treatment = hydration, mild stretching, massage, ice

Hyperthermia Heat exhaustion = elevated body temperature –Caused by inadequate replacement of fluids lost through sweating –Signs = elevated temp ( °F), dizziness, headache, fatigue, nausea, possible vomiting –Treatment = get to cool environment, sip water, cool body by placing ice towels around neck, armpits, and groin, monitor vitals and symptoms - no response seek medical attention

Hyperthermia Heat Stroke = medical emergency Caused by malfunction of the thermoregulatory mechanism of the body Signs = sudden collapse, loss of consciousness (LOC), elevated body temp (104°F or higher), shallow breathing, rapid pulse Treatment = call 9-1-1, heroic effort to reduce body temp (have a chance if body temp reduced in 1st 45 min), body temp reaches 106°F or higher, the higher the mortality rate)

Tackling the Heat Dehydration/heat illness is completely preventable Key risk factors for heat problems: –Days 1-2 of conditioning –Temperatures Caution = 80°F or above with humidity 90 or above Danger = 90°F or above with any humidity Un-acclimated athletes Already dehydrated - thirst is not an indicator of dehydration. If you become thirsty it is too late Out of shape Overweight Supplements - if it revs you up, it heats you up

Tackling the Heat How do I avoid problems? –Keep them cool - the cooler they stay, the better they play- take breaks, provide shade, have practice at a cooler time –Hydration is the key: 6 step plan for hydration 1.Bring it to the game: Hydrate before, during and after. Have athletes show you they brought it to practice/game or make it available 2.Get ready to play: have athletes drink fluids 2-3 hrs before practice or competition

Tackling the Heat 3.Take a break: schedule frequent water breaks, athletes should drink something every min to help maintain fluid levels 4.Put it back: weigh athletes before and after workouts and have them drink at least 20 oz. per pound of weight loss. - if athletes are hydrated, weight loss is minimal 5.Speak up: encourage athletes to speak up if they aren’t feeling well or are experiencing signs of hydration 6.Monitor: one way to watch is monitor urine  check color and volume:  pale and plentiful = good hydration darker yellow and minimal = low on fluids

Tackling the Heat What do I drink? –Water is not enough –Recommendation is 50% water and 50% sport drink before, during and after an activity that lasts 45 min or longer –Sports drinks provide electrolytes and taste good so athlete may drink more

Tackling the Heat What else can I do? –Focus on high risk athletes, spot subtle signs of problems –Uniform concerns - limit use of full padding in football when there is high humidity and high temps –Counter the culture - don’t push the limits, you will lose, don’t ignore warning signs - Get them off the field and stop them before they get worse –Train them, don’t strain them - start slow and build slow –Off the field behavior - sickness, poor nutrition can lead to problems

Hypothermia Hypothermia = decreased body temperature Caused by low temperatures accentuated by wind, dampness or wetness and/or a combo of these Small drops in core temp can lead to problems with coordination Shivering ceases below 90°F and death is imminent if drops to below 85°

Hypothermia Key is prevention –Clothing: dress in layers of clothing that are lightweight, but allow free passage of sweat and bodyheat - remove layers that become damp or wet –Warm-up properly –Hydrate: dehydration in cold weather reduces blood volume, less fluid to warm tissue

Altitude What happens at altitude? –For every thousand feet above sea level, there is a 1% decrease in oxygen uptake –Often, the athletes body will compensate for the decrease in oxygen uptake with tachycardia (abnormal heart rate above 100 BPM) –Body needs to respond = hyperventilation –All leads to decrease in performance

Altitude What happens? –Because of the oxygen deficiency, red blood cells become less saturated and deprive the body of oxygen What to do? –Adaptation: arrive early Minimum 3-4 days, probably takes 3-4 wks for body to adjust

Altitude Altitude sickness: –Go from low to moderate altitude –Headache, nausea, vomiting, sleep disturbance = usually lasts 3 days –Due to less oxygen to brain –Get athlete back to his/her normal altitude

Lightning Research indicates that lightning is the #2 cause of death by weather; about 110 deaths per year (until recent hurricanes) Should have a plan in place for such weather

Flash-to-bang method –An estimation of how far away lightning is –Count the seconds between the lightning flash and the bang of thunder –Every 5 sec. between the flash and the bang = 1 mile –NCAA recommends that at 30 sec. the athlete needs to evacuated –When the count is 15, seek immediate shelter –Recommended that 30 minutes pass after the last sound of thunder is heard or lightning strike is seen before resuming play