Ways to beat the heat

Athletes trying to gain an edge this summer have got to be aware of the dangers that can come with training in the heat and humidity. Here is a reprint of a story from 2 years ago on ways to beat the heat:

Healthy advice to avoid trouble

Byline/Title: CAROLYN THORNTON Journal Sports Writer

Source: The Providence Journal

PubDate: Monday, 7/31/2006

It is important to understand the cause and effects of heat-related illness and the precautions to take to prevent it.

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If there's any question that exercising in the heat without taking the proper precautions can spell big trouble, consider this: A study conducted by the National Center for Catastrophic Sport Injury Research at the University of North Carolina-Chapel Hill found that between 1995 and 2001, 21 U.S. football players among the high school and college ranks died of heat-related causes.

With the fall sports season right around the corner, high school athletes are starting to kick their training into high gear. And these athletes who are anxiously making their final preparations during these dog days of summer, when temperatures are consistently climbing into the 80s and 90s, need to be acutely aware that they are practicing at a time when the risk of heat-related illness is at an all-time high and that precautions must be taken.

"You're talking life and death here," said Russ Fiore, head athletic trainer at Brown University. "We're not talking a sprained ankle. Other injuries are serious, but this can kill you."

Our bodies are equipped with a finely-tuned cooling system that maintains our core body temperature by sweating, which carries the heat away from our body as the sweat evaporates.

Sometimes, however, especially when a person is exercising in extremely hot and humid conditions, that cooling system can break down and varying degrees of heat illness can result.

It begins as dehydration, which is caused when fluids that are lost through sweating are not replenished.

The athlete may then develop painful muscle spasms, known as heat cramps.

That may progress to heat exhaustion as the athlete's blood volume drops.

Common symptoms of this condition, according to the National Athletic Trainers' Association web site are: dizziness, headache, nausea, profuse sweating, cool/clammy skin, rapid/weak pulse, body temperature at or slightly below normal.

When the cooling system completely shuts down, it could lead to heat stroke. The person may become disoriented, the sin may become hot and dry, as sweating stops altogether. Body temperature may rise, and a rapid and strong pulse may develop.

Damage to the kidney, liver and brain - and even death -- may result.

Because children's systems are not fully mature, they have a more difficult time than adults adapting to extreme temperatures and are particularly susceptible to heat illness, according to the American Academy of Pediatrics.

Being overweight also adversely affects the body's ability to handle the heat.

Fortunately, heat-induced illness is preventable, and here are a number of precautions that can be taken:

* Drink plenty of fluids before, during and after exercise.

The AAP's Committee on Sports Medicine and Fitness recommends 5 ounces of tap water or a sports drink every 20 minutes for a child weighing 88 pounds; 9 ounces for a teenager weighing 132 pounds.

* Avoid caffeinated beverages which only cause you to lose more fluid.

"Definitely do not wait until you are thirsty," says Fiore, who weighs athletes before and after practice sessions and has them drink 20 ounces of water for every pound lost. "By then you are probably dehydrated, and it's very difficult to catch up. We make sure anyone who is dehydrated has regained the weight before the next practice."

* The color of your urine is also a good sign of whether you are properly hydrated. Clear to light-colored urine indicates that you are consuming enough fluids. A dark yellow color means you are not drinking enough.

Just be aware when using that as a gauge, warns Fiore, that some supplements can discolor urine and give you a sort of "false positive."

* Be sure to maintain normal levels of important minerals, such as sodium and potassium, which are lost through sweating. This can be done through the consumption of sports drinks, fruit juices and fruits and vegetables. (Bananas are a great source of potassium.)

* The intensity of activities that last 15 minutes or more should be reduced whenever temperatures and humidity reach critical levels.

* Schedule workouts for cooler times of the day -- in the early-morning or late-afternoon hours. Be aware that high humidity, even when air temperatures are not excessive, can increase the chance of heat stress as it inhibits the body's ability to sweat.

* When making the transition to a warmer climate, young athletes need sufficient time to acclimate to the conditions. Ideally, this involves very gradually increasing the intensity and duration of exercise over the course of 10 to 14 days.

* Wear a wide-brimmed hat and light-colored, lightweight and loose-fitting clothing made of absorbent materials that wick away moisture and facilitate the evaporation of sweat. Never try to lose weight by wearing rubberized sweat suits.

* Wear sunscreen to prevent sunburn, which decreases your body's ability to cool itself.

* Consult your physician to find out if you have any medical conditions or take any medications or supplements that could increase your risk for heat-related illnesses.

cthorn@projo.com / (401) 277-7340

Posted by Carolyn Thornton  at 5:05 PM | Permalink | Comments (0)