As we are all too aware, the heat in Texas can be devastating. Not only can it effect the untrained and out of shape athletes, it can also take a major toll on the most trained and seasoned athlete. Every year we see heat related injuries ranging from simple heat cramps to heat stroke. These injuries can be prevented with hydration and physical preparation on and off the field. Follow these simple tips to avoid a heat illness.
STAY COOL
·Get in shape and acclimated to the heat
·Acclimatization usually takes 2 weeks
·Adequately warm up before practice
·Wear loose fitting, lightweight, breathable, light-colored clothing
·Use ice towels during practice
·Eat a well-balanced diet
·Wear sunscreen
Recommendations for Hydration
HYDRATION TIPS AND FLUID GUIDELINES
·Drink before, during and after practices and games.
·Drink early - By the time you're thirsty, you're already dehydrated.
·Drink 17-20 ounces of water or sports drinks with six to eight percent
carbohydrates, 2 to 3 hours before exercise.
·Drink another 7-10 ounces of water or sport drink 10 to 20 minutes
before exercise.
·In general, every 10-20 minutes drink at least 7-10 ounces of water or
sports drink to maintain hydration, and remember to drink beyond your
thirst.
·Get in shape and acclimated to the heat
·Acclimatization usually takes 2 weeks
·Adequately warm up before practice
·Wear loose fitting, lightweight, breathable, light-colored clothing
·Use ice towels during practice
·Eat a well-balanced diet
·Wear sunscreen
Recommendations for Hydration
HYDRATION TIPS AND FLUID GUIDELINES
·Drink before, during and after practices and games.
·Drink early - By the time you're thirsty, you're already dehydrated.
·Drink 17-20 ounces of water or sports drinks with six to eight percent
carbohydrates, 2 to 3 hours before exercise.
·Drink another 7-10 ounces of water or sport drink 10 to 20 minutes
before exercise.
·In general, every 10-20 minutes drink at least 7-10 ounces of water or
sports drink to maintain hydration, and remember to drink beyond your
thirst.
FLUID NEEDS
·Drink fluids based on the amount of sweat and
urine loss.
·Dehydration usually occurs with a weight loss
of two percent of body weight or more.
·Weigh yourself before and after each practice
to determine amount of sweat loss.
·Every pound lost = 16 oz of sweat
·Within two hours of finishing training or
competition, drink at least 16- 20 oz per pound
of weight loss.
·What color is your urine?
·Drink according to a schedule based on
individual fluid needs.
·Drink fluids based on the amount of sweat and
urine loss.
·Dehydration usually occurs with a weight loss
of two percent of body weight or more.
·Weigh yourself before and after each practice
to determine amount of sweat loss.
·Every pound lost = 16 oz of sweat
·Within two hours of finishing training or
competition, drink at least 16- 20 oz per pound
of weight loss.
·What color is your urine?
·Drink according to a schedule based on
individual fluid needs.
WHAT NOT TO DRINK
·Fruit juices, carbohydrate gels, sodas, and sports drinks that have a
carbohydrate greater than six to eight percent are not recommended
during exercise as sole beverages.
·Drinks with Carbohydrate concentrations of greater than eight percent
should be avoided to ensure the fastest rate of fluid absorption.
·Beverages containing caffeine, alcohol, and carbonation are not to be
used because of the high risk of dehydration associated with exces
urine production, or decreased voluntary fluid intake.
WHAT TO DRINK DURING EXERCISE
·If exercise lasts more than 45-50 minutes or is intense, a sports drink is
recommended during the session.
·The carbohydrate concentration in the ideal fluid replacement solution
should be in the range of six to eight percent carbohydrate.
·During events when a high rate of fluid intake is necessary to sustain
hydration, sports drinks with less than seven percent carbohydrate
should be used to optimize fluid delivery. These sports drinks have a
faster gastric emptying rate and thus aid in hydration.
·Sports drinks with a carbohydrate content of 10 percent have a slow
gastric emptying rate and contribute to dehydration and should be
avoided during exercise.
·Fluids with salt (sodium chloride) are beneficial to increasing thirst and
voluntary fluid intake as well as offsetting the amount of fluid lost with
sweat.
·Cool beverages at temperatures between 50 to 59 degrees Fahrenheit
are recommended for best results with fluid replacement.
·Fruit juices, carbohydrate gels, sodas, and sports drinks that have a
carbohydrate greater than six to eight percent are not recommended
during exercise as sole beverages.
·Drinks with Carbohydrate concentrations of greater than eight percent
should be avoided to ensure the fastest rate of fluid absorption.
·Beverages containing caffeine, alcohol, and carbonation are not to be
used because of the high risk of dehydration associated with exces
urine production, or decreased voluntary fluid intake.
WHAT TO DRINK DURING EXERCISE
·If exercise lasts more than 45-50 minutes or is intense, a sports drink is
recommended during the session.
·The carbohydrate concentration in the ideal fluid replacement solution
should be in the range of six to eight percent carbohydrate.
·During events when a high rate of fluid intake is necessary to sustain
hydration, sports drinks with less than seven percent carbohydrate
should be used to optimize fluid delivery. These sports drinks have a
faster gastric emptying rate and thus aid in hydration.
·Sports drinks with a carbohydrate content of 10 percent have a slow
gastric emptying rate and contribute to dehydration and should be
avoided during exercise.
·Fluids with salt (sodium chloride) are beneficial to increasing thirst and
voluntary fluid intake as well as offsetting the amount of fluid lost with
sweat.
·Cool beverages at temperatures between 50 to 59 degrees Fahrenheit
are recommended for best results with fluid replacement.
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