Hot Weather Performance
By Roy (Buzz) Korth, DCPlay it Safe in the Summertime
Whether your athletes are competing in an event, training for a fall sport or enjoying individual sports activity, some summertime basics apply.
Heat and humidity combine with athletic exercises to make the body work hard to cool itself and maintain a normal temperature (98.6 ° F). The main way the body cools itself is by cooling the skin through sweat evaporation.As the humidity climbs, the rate of evaporation is impeded. Also, when the outside temperature is very high (99 ° F), the body is actually being heated by the environment. The body's cooling system continues to work and more body water is lost. A combination of these three elements can and has been fatal to athletes.
Youngsters tend to sweat less than adults, so their bodies can heat up more rapidly. Large athletes and athletes with more subcutaneous fat present generate more body heat.
The More Water the Better
An athlete's normal thirst is not adequate to replace that lost in hot weather. The rule is, the more water the better.
At the minimum:
-
Drink cool, plain water before, during and after training or competition.
- To avoid dehydration, drink 1 to 2 cups of water before sports activity and ½ cup to 1 cup every 10 to 15 minutes during the activity.
- After training or competition, drink 5 to 6 large glasses of fluid.
- Avoid salt tablets since they draw water into your stomach and away from working muscles.
- Avoid beverages containing caffeine, sugar or alcohol.
In addition to drinking water, there are several ways to prevent heat injuries.
- Prepare for heat by starting with short training sessions, enduring that there is plenty of rest in between them. The body will acclimatize itself, but not immediately.
- Avoid training and competition in the hottest part of the day (from 10am to 3pm).
- Make sure that uniforms are light-weight like shorts and short sleeve shirts. Full football uniforms cover the skin and prevent the skin from cooling the body.
- Include a variety of fruits and green salads in the diet. The help replace many of the electrolytes that have been lost.
- Remove the athlete's outer garments.
- In the coolest place available, apply ice massage and packs, especially to the outside of the neck, abdomen, groin, armpits, back of the knees, and bend of the elbows.
- Give the athlete cold water to drink.
- Keep the athlete out of the heat for the rest of the day.
- Take the athlete to the hospital if complications develop.
- Dizziness, weakness, confusion and/or euphoria.
- Unconsciousness may occur with little warning.
- A very high temperature (105 ° F).
- The skin will be hot and dry and may appear flushed.
- Immediately make arrangements to get the athlete to the nearest hospital.
- Follow the above first aid.
- Athletes can get sunburned whenever they are exposed to the sun.
- Remember protection on hazy days and for swimming outdoors. Clouds and water still allow between 70 and 80 percent of the sun's ultraviolet (UV) rays to penetrate.
- Athlete's should be outfitted in loose fitting, light-colored clothing that will help keep out UV rays.
- Choose and apply an effective sunscreen or sun block containing protecting ingredients that absorb damaging ultraviolet rays.
- Pay special attention to areas that burn easily - nose, lips, face and shoulders.
- Match the sunscreen's Sun Protection Factor (SPF) to the individual's skin type.
- Be especially of light haired and fair skinned athletes. They are more vulnerable to sun damage.
- Remind your athletes to reapply sunscreen after swimming or excessive perspiration.
- Sunscreens cannot protect from sun damage longer that the time calculated by multiplying the normal burn time by the sunscreen's SPF.
For More Information
See Nutrition for S ports Success, 1984, Ann Grandjean, ed., distributed by the American Alliance for Health, Physical Education, Recreation and Dance, 1900 Association Drive, Reston, VA 22091
See Sports Medicine, 1983, Steven Roy/Richard Irvin, Prentice-Hall, Inc.