Heat Illness and Proper Hydration

As outdoor summer activities continue to increase, the temperature and humidity outdoors is sure to match the intensity of even the most fit and acclimated athlete. As much as athletes everywhere welcome this season and relish in the perspiration of summer sports participation, there are a few important things to remember regarding proper hydration and heat illness.

A common concern is a condition known as dehydration. Dehydration is a process that results in below normal levels of fluid in the body when fluid is lost at a greater rate than it can be replaced. This presents a serious problem since most of the body’s systems require fluids to function, and dehydration will eventually cause these systems to malfunction or eventually shut down. Even mild dehydration can have a negative impact on athletic performance, and worse cases may lead to various heat related illnesses.

The most common type of heat illness is Heat Exhaustion. Caused by low blood volume resulting from dehydration, signs and systems include headache, nausea, dizziness, cool clammy skin, a weak / rapid pulse, and a body temperature at or slightly below normal. To treat heat exhaustion the athlete needs to be removed from the hot environment as quickly as possible and cooled. A cool (NOT COLD) shower or a fan can aid in the cooling effort. Just try not to further shock the body by cooling it too quickly. Get the athlete into an air conditioned room and administer some cool fluids if possible. Of course, immediate medical attention is necessary should the athlete not recover quickly or if the condition worsens.

Heat cramps are painful spasms of skeletal muscle caused by dehydration. They typically happen late in the game (largely due to fluid loss), and frequently involve the calf muscles in the leg. Gentle stretching and increased hydration may provide relief, but prevention is a much easier proposition. Rehydration can take hours, not minutes (unless delivered directly into the bloodstream through an IV line) thus compromising your health and your effectiveness on the field.

Heat Stroke is the least common, but most serious heat illness and can be fatal. Signs and symptoms include skin redness, elevated body temperature, disorientation, unconsciousness, and lack or stoppage of sweating. This happens when the body can no longer regulate its own temperature, and begins to shut down. This is a medical emergency and requires immediate transportation to the hospital.

There are a few easy ways to ensure proper hydration levels. Athletes should drink water or sports drinks (non caffeinated) before, during, and after exercise. Check urine to make sure it is a clear/light color. If it is a darker shade, more fluids are needed. Also, as it gets hotter outside, more frequent water breaks are needed to rest and rehydrate. Some teams use ice towels to help cool down during breaks, which can be effective, however, pouring drinking water over the head and face is a bad idea. This actually does very little to lower body temperature and wastes time and water intended for drinking. A good rule to remember is “in your mouth, not on your head.”

Most football coaching staffs require weigh ins before and after summer practices in order to monitor fluid loss and replacement. These weights are based on percentage of body weight lost and offer a method which can tell the athlete how much fluid must be consumed before the next practice. Consequently, a large lineman loses more fluid and requires more fluid to replace it than a smaller player based upon body weight percentage.

The most vulnerable to heat illnesses are children and the elderly. During the summer months, youth coaches and parents should be on the lookout for early signs and symptoms of dehydration in order to prevent more serious, even life threatening conditions. Of course you don’t have to be involved in sports to fall victim to heat illness. It can happen to anyone in almost any situation involving prolonged exposure to the heat, and the risk increases with physical activity. This is a great time of year to be active, and a little planning with regards to proper hydration can help make it a more productive and enjoyable season.

For more information on this topic, please visit www.nata.org or consult your Certified Athletic Trainer.

Go to www.wellingtonortho.com to find an office close to you.