1. Protect Yourself While Playing Outside!!!
Belmont University
Athletic Training Room

2. 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
10-20 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

3. 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

4. Exertional Heat Illnesses

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 Cramps
Exercise associated muscle cramps
Signs and Symptoms
Acute, painful, involuntary muscle contraction
Result of dehydration
Treatment
Stop activity
Stretch
Massage muscles
REHYDRATE

7. 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

8. 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

9. 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!!!

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 illness
family history of heart disease
obesity
poor physical condition
prescription 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 drinks
Ice
Ice Towels
Cold Tubs
Thermometer
Phone
Emergency Numbers

15. 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.

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!
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.

17. 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

18. Inclement Weather and Lightning Safety

19. 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.

20. 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)

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 Shelters
During 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 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.*

24. For more information…. Belmont University Lightening Policy
Belmont University Hydration Policy
Belmont University Exertional Heat Illness Policy
Contact Belmont University Athletic Training Room

25. 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. Arnheim’s principles of Athletic Training: A Competency-Based Approach. 12th edition. McGraw-Hill Inc. New York, NY