Summertime is finally upon us. The survival suits, polypropolene and pogies have been stored and the tank tops are out. While we have spent the past six months dreaming of these days, a quick refresher on the safety issues surrounding warm weather exercise are probably in order. As coaches and athletes, our responsibilities are first to know how to prevent heat-related illnesses and; if necessary, how to see the warning signs and get the proper treatment for them.

The most important step to prevent heat illness is to prevent dehydration. According to the National Center for Sports Safety, dehydration occurs when the body does not have enough fluids to function as it should. Prevent dehydration and chances are you can prevent its side-effects like headaches, fatigue and muscle cramps. Dehydration can happen quickly, and by the time an athlete is thirsty, it’s too late. 

So, why not just drink more water?

For one thing, humans are one of the only animals that will stop drinking water before they have rehydrated themselves. Water tends to “turn off” thirst before the body has all it needs. Sports drinks, in contrast, have a few keys that will help the athlete rehydrate and refuel at the same time, namely carbohydrates and electrolytes. Focusing on rehydration, what do these elements bring to the drink? Carbs stimulate fluid absorption and generally make the drink taste better, meaning the athlete will drink more. Most commercially available sports drinks have the proper amount of carbohydrates (generally thought to be 8% or less), as too much can actually slow down fluid delivery. Electrolytes are minerals -- such as sodium, chloride, and potassium -- that conduct the electrical energy of the body and regulate the flow of water between the cells and the bloodstream. Replacing electrolytes lost through sweat is critical to helping the body maintain its fluid balance. So, water is always good but sports drinks may be better for athletes before and after exercise.

Here are some hydration tips to keep you and your athletes healthy

• Weigh your athletes before and after practice and competition. Much of any weight loss is fluid, which needs to be replaced to avoid dehydration. Tip: drink at least 20 ounces per pound of weight loss within two hours of finishing training or competition.
• Drink 28-40 ounces of fluid per hour of exercise.
• If you’re thirsty, you’re probably already dehydrated. Drink more, consistently, to avoid this.
• Acclimatize yourself to the heat gradually and listen to your body. If you start feeling cramps, dizzy, nauseous or overly tired, stop exercising, get in a cool place, start rehydrating yourself with cool non-alcoholic fluids and monitor your recovery. If you are not recovering within at least an hour, seek medical attention.
• Avoid dehydration whenever possible by drinking regularly throughout the day and particularly within 2-3 hours before exercise.

Heat Illnesses

Sometimes, despite taking all the steps, you have an athlete succumb to the heat. What are the critical signs, and what do you do when you see them? Hyperthermia, or abnormally high body temperature, may occur when sweat cannot easily evaporate. In a humid environment, sweat loses its effectiveness as a cooling system. Add to that the rapid increase in internal heat caused by muscles engaged in heavy exercise, and the body is suddenly put under stress to maintain control of its temperature. 

Heat illnesses range in severity from cramps, headache and fatigue (usually the early signs if heat illness) to exhaustion and stroke. These illnesses occur when the body produces more heat than it can dissipate. Heat exhaustion may include worsening symptoms of:

• Weakness
• Paleness
• Cramps
• Nausea or vomiting
• Dizziness
• Mental confusion
• Profuse sweating

Unless treated immediately, this situation may lead to heat stroke. In this case, sweating will cease due to profound dehydration, and the body temperature will continue to rise above 104 degrees. Disorientation, loss of coordination, hot dry skin and unconsciousness follow, and immediate cooling and hospitalization are required. This is a life-threatening emergency and immediate medical attention is required. 

Using common sense and being proactive about staying hydrated is the best way to avoid heat related illnesses, whether you are a spectator or competitor. For more information about heat related illness and dehydration, here are a few references for you to check out. At each site, type “heat illness” into the search box.

• National Athletic Trainers Association
• www.nata.org , keyword  heat illness
• American College of Sports Medicine
• www.acsm.org, keyword  heat illness
• Centers for Disease Control
• www.cdc.gov,  keyword heat illness
• National Strength and Conditioning Association
• www.nsca-lift.org
• National Assoc. of Sport and Physical Education
• www.aahperd.org
• National Center for Sport Safety
• www.ncss.org