2. HIGH SCHOOL COACHES CHRISTOPHER LEE HOPKIN

3. o Our Body is 2/3 Water o Water is Necessary for Cell Function o Water is Critical for Temperature Regulation o Water is Essential for Kidney Functioning o Humans Can Survive 3 Days Without Water

4. Man I’m thirsty o When Exercising in Heavy Heat, Take 10 Minute Water/Drink Break Every 20 Minutes o Replacement By Thirst Alone is Inadequate

5. o Most Need 8 – 10 Cups/Day Water o Athletes Should Weigh Before and After Practice

6. o Each Pound Lost, Drink 2 Cups

7. o Body Needs Carbs, Sodium, Potassium, and Water to Rehydrate o Sports Drinks Contain All These o Sports Drink Should Have 6 – 8% Solution of Carbs

8. o Some Drinks Contain Protein o Others Contain B Vitamins B Vit Protein

9. o They Maintain The Body’s Fluid Balance o They Are Vital For Nerve Signals

10. o Heat Cramps o Heat Syncope o Heat Exhaustion o Heat Stroke

11. o Painful Cramps in Abdominal Muscles and Extremities o Caused by Intense Exercise in Heat o Caused by Depletion of Water and Salt o Caused by Excessive Sweating

12. o Fatigue, Weakness, and/or Fainting o From Excessive Loss of Salt and Water Through Sweat o First Step on the Way to Heat Stroke

13.  Caused by excessive Loss of Salt Through Sweat  Symptoms include: ◦ Exhaustion ◦ Nausea ◦ Vomiting ◦ Muscle Cramps ◦ Dizziness

14.  Caused by Excessive Loss of Water Through Sweat  Symptoms include: ◦ Excessive Weight Loss ◦ Reduced Sweating ◦ Elevated Skin and Core Temperatures ◦ Excessive Thirst ◦ Weakness, Headache

15.  This a Medical Emergency  Symptoms Include: ◦ Nausea ◦ Seizures ◦ Disorientation ◦ Possible Unconsciousness or Coma ◦ High Body Temp ◦ Hot Dry Skin (but may sweat profusely) Heat Stroke May Occur Suddenly

17. o Minnesota Vikings Offensive Lineman 1995-2000 o Collapsed During Afternoon Practice at Training Camp, July 31, 2001 from Heat Stroke o Heat Index was 110 Degrees o Unconscious with Body Temperature of 108 Degrees o Died August 1, 2001 at 1:50 am of Organ Failure

18. o Be Aware if You Have a History Heat- Related Illness o Don’t Exercise in the Heat if You are Not Fit o Acclimatize First When Travelling to Hot and Humid Location

19.  Do Not Use Ephedra or Ephedra Products  Ephedra Speeds Metabolism and Increases Body Heat  Ephedra Constricts Blood Vessels and Prevents Skin from Cooling Itself  Caffeine Produces Similar Effects

20.  Visit This Site ◦ http://www.topendsports.com/nutrition/hydration. htm http://www.topendsports.com/nutrition/hydration. htm EXPLORE!

21. Remember to Stay Hydrated!