Heat Illness Recognition, Management, and Prevention Tips!

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Prevention Tactics to Avoid Heat Illness      1)    Check your urine- The kidneys act as the filtration systems for our bodies, thus the color of our urine can indicate the fluid levels/hydration status of our bodies· Light yellow (color of lemonade)= Ideal hydration level· Dark Yellow/Cloudy= Poor hydration levels and/or dehydration, an individual should wait several hours before exercising and hydrate following the hydration protocol listed below.      2)    Keep a weight chart of pre/post exercise weight- This will allow the individual to see how much fluid was lost during the exercise session, thus giving them an objective basis on the amount of fluids that need to be replenished to return body weight to pre-exercise levels.      3)    Ensure proper hydration prior to and after exercise by following the hydration protocol· Individual should ingest 17-20 fl oz of water/sports beverage 2-3 hours prior to start of exercise session· Individual should ingest 7-10 fl oz of water/sports beverage 20 minutes prior to start of exercise session· During exercise session, individual should drink 7-10 fl oz of fluid every 10-20 minutes to keep pace with fluid loss occurring during exercise· After conclusion of exercise session, 17-20 fl oz of fluid should be ingested per 1lb of body weight lost during the exercise session.
The Great Debate: Water vs. GatoradeDuring exercise, our bodies attempt to release excess heat generated by a rising core temperate in the form of sweat. Sweat not only contains water, but also contains vital electrolytes such as sodium, potassium, magnesium, calcium, and chloride. These electrolytes are important in maintaining normal cellular balance and homeostasis in our bodies. While water is certainly an acceptable means of fluid replacement, it will not replace electrolytes lost during exercise. In addition, sports beverages such as Gatorade contain carbohydrates which supply quick forms of glucose to our bodies to use as energy to fuel our exercise routine. Once again, water is unable to supply our bodies with this extra fuel needed to maintain our current level of exercise. While both are great ways to replenish fluids and avoid heat illness, it appears that sports drinks such as Gatorade offer a superior alternative to active exercisers in terms of being able to replenish electrolytes lost during exercise, as well as the ability to supply our bodies with additional energy needed to sustain our exercise pursuits.

Most Common Forms of Heat Illness
Heat SyncopeHeat syncope (fainting) occurs due to excessive exposure to an extreme environment that causes rapid physical fatigue caused by localized pooling of blood in the extremities in an attempt to escape the extremely high core temperatures of the body. Signs/Symptoms: Dizziness, fainting, nauseaManagement: Remove individual from extreme environment, lay them down, and replenish fluids
DehydrationDehydration is a process that occurs when the body loses more fluids than it is able to take in, thus disrupting the normal circulatory, metabolic, and thermoregulatory functions of the body. ·         Mild Dehydration occurs when 1-2% of body weight is lost, with more severe forms of dehydration occurring when greater than 2% of body weight is lost during exerciseSigns/Symptoms: Thirst, dry mouth, headache, dizziness, irritability, lethargy, excessive fatigue, and crampsManagement: Immediate removal from strenuous environment and fluid Replacement occurring at a 1:1 ratio of fluid loss
Heat ExhaustionHeat exhaustion is a more moderate form of heat illness characterized by a core temperature of less than 104° F. It is characterized by excessive sweating without adequate fluid replacement, thus leading to dehydration and an inability to sustain exercise. Signs/Symptoms: Pale/clammy skin, profuse sweating, stomach cramps, nausea/vomiting, dizziness, loss of coordination, and muscle crampsManagement: Remove from heat and place in cool environment. Excess clothing should be removed and individual should lie down with feet elevated. Rehydration should begin immediately. If rapid improvement is not observed, individual should be transported to emergency room for further care.
Heat Stroke Heat stroke is a severe from of heat illness characterized by core temperatures above 104° F. It is characterized by excessive strenuous exercise without proper fluid replacement, thus leading to excessively high body temperatures causing damage to metabolic, circulatory, and CNS functions. This occurs due to a breakdown in the body’s thermoregulatory system to effectively dissipate body heat via sweating. Signs/Symptoms: Flushed/Hot skin, rapid strong pulse, rapid and shallow breathing, nausea/vomiting, headache, dizziness, weakness, decreased blood pressure, and signs of dehydration Management: Immediately remove from extreme environment, enact some form of rapid cooling (ice water immersion, ice packs over major pulses of body, fans), and call 911. These individuals will need immediate emergency care.
BIOMechaniks: Train the mind and the body will follow