HEAT AND HYDRATION 

Have athletes undergo a period of HEAT ACCLIMATIZATION

Encourage athletes to ARRIVE AT PRACTICE HYDRATED

RECOGNITION & TREATMENT

Recognize the signs, find out the causes and learn to treat various exertional heat illnesses.


Practice at an INTENSITY THAT IS APPROPRIATE for the fitness level

HEAT CRAMPS
RECOGNITION:
Painful, localized muscle cramps and may feel like they are "wandering" throughout the cramping muscle.
Usually visible, and the muscle will feel hard.
CAUSES:
Combination of fatigue, dehydration and electrolyte losses through sweat.
Lack of heat acclimatization and poor fitness.
TREATMENT:
1. Rehydration with water and sport drinks.
2. Some light stretching or massage with ice on the cramping muscle.

PREVENTION

Ways to help prevent the occurrence of various exertional heat illnesses.

Encourage athletes to SPEAK UP WHEN NOT FEELING WELL - create a culture where this is considered smart

HEAT SYNCOPE
RECOGNITION:
Refers to a fainting or lightheadedness episode.
CAUSES:
Lack of heat acclimatization and poor fitness.
Blood pools in the lower extremities reducing the heart's ability to provide enough circulation.
TREATMENT:
1. Lay the athlete on the ground and raise their legs about 12 inches.
2. This helps blood go back to the heart to normalize blood pressure.

HEAT EXHAUSTION
RECOGNITION:
The inability to continue exercise in the heat from either weakness or exhaustion.
May feel hot, tired, sweating a lot, weak, dizzy and don’t feel able to continue exercise.
CAUSES:
Excessive fluid losses or electrolyte losses.
Dehydration causes less blood to be available for the working muscles and the skin to give off heat.
TREATMENT:
1. Remove the athlete from activity and put them in a shaded/cool area.
2. Lay the athletes on the ground and raise their legs about 12 inches.
3. Replenish lost fluids.
4. Moderate cooling methods such as ice towels, misting fans, or cold water immersion.

MODIFY PRACTICE when environmental conditions become extreme

(allowing additional rest/hydration breaks, reducing the intensity of practice, reducing the time of practice and reducing the equipment worn during practice)


Allow athletes UNLIMITED ACCESS TO HYDRATION during activity