Preventing Heat Exhaustion or stroke in the hot summer weather!
Many athletes don’t take training in the heat as serious as they should. To prevent sports injury or even more serious injuries many precautions should be taken while planning to do sports or activities outdoors. One of the key things to remember is stay inside during the peak hours of sun exposure and heat during the day. These hours are between 11-3pm. This is when the sun is at its maximum exposure and can really drain the body of water, as well as cause a severe sun burn. Athletes should train for performing in heat, and ease into this process slowly with small exposures to build up tolerance. Hydration is key during the hot summer months. Water should be consumed before and after activity and available at all sporting events. An athlete should consume at least 16 oz of fluid about one hour before activity outside. Hydration should be continued about every 20 minutes of at least 4-8 ounces of fluid. Water is adequate for activities of an hour or less but sports hydration with fluids that have sodium, potassium, and carbohydrates should be consumed in activities longer than an hour to keep the proper electrolyte balance. Some of the common signs of heat exhaustion are listed below, and should be taken seriously.
Dark colored urine
If heat illness goes unrecognized symptoms can become more dangerous and include, rapid rise of body temperature, trouble breathing, muscle cramps, tingling of the extremities, and if left undetected death.
Please be careful out there and don’t let a day of fun or sport end up costing injury or permanent damage due to negligence or lack of planning. Always keep some form of hydration going, and if a participant complains or does not feel well, take the necessary precautions and get help! Have a great Summer out there and Be Safe!
For more information call SportCo Rehabilitation Oswego at 630.554.9991 or SportCo Rehabilitation Naperville at 630.922.6500 or find us on the web at www.sportco1.com