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Heat Illness & Hydration

Heat Illness & Hydration. John Neidecker, DO, ATC Sports Medicine Physician Cooper Bone & Joint Institute. Why do we sweat?. To cool the body down High body temperatures can lead to organ damage As muscles contract – heat is produced. How do we sweat?. Neurological response

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Heat Illness & Hydration

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  1. Heat Illness & Hydration John Neidecker, DO, ATC Sports Medicine Physician Cooper Bone & Joint Institute

  2. Why do we sweat? • To cool the body down • High body temperatures can lead to organ damage • As muscles contract – heat is produced

  3. How do we sweat? • Neurological response • Skin blood vessels vasodialate – stimulating sweat glands • Sweat evaporates and cools the skin

  4. What does sweat contain? • Water • Urea • Electrolytes • Sodium

  5. The composition is highly variable between individuals • Person • Environment • Body weight • Acclimated/Fitness level

  6. Performance & Hydration • Performance has been shown to decrease secondary to dehydration • Physically • Mentally • Decreases start to happen when there is a decrease in total body water of 2%

  7. Performance & Hydration • People do not perceive the feeling of being thirsty until there is a decrease in total body water of 3%

  8. When things go wrong… • Sweat response becomes dysfunctional resulting in • An increase in body temperature • An electrolyte imbalance

  9. Electrolyte Imbalance • Levels too high or too low can cause • Arrhythmias • Seizure • Brain damage

  10. Hyperthermia • Increase in body temperature can lead to • Heat Stroke • Heat Exhaustion • Heat Cramps

  11. Heat Stroke • Defined by • Body temp > 104 F • CNS Dysfunction • Organ Damage

  12. Heat Exhaustion • Inability to continue exercising • Brain mediated “safety break” • Temperature not as high as HS

  13. Heat Cramps • Painful muscle cramps • calves • Associated with large amounts of sodium loss

  14. Who’s at risk for heat illness? • Those who have had it before • Out of shape/Unacclimatized • Overweight • Age

  15. Warning signs • Change in mental status • Dizziness • Difficulty walking • Vomiting • Hyperventilation

  16. Confused with Concussion • Take a temperature

  17. What to do if suspected • Remove athlete from play!!!!! • Call EMS • Place athlete in a shaded area • Ice • Emersion • Bags on head, neck, armpits, groin

  18. Quick Aside • Sickle Cell Trait • Not a heat illness • Crisis triggered by • Dehydration • Hypoxemia • NCAA D1 – Screening • Does not disqualify from participation

  19. Prevention • Go into practice fully hydrated • Wear light colored, loose fitting clothing • Exercise during the cooler parts of the day • Acclimate over time • Start 10-14 days before training camp • Start at 10 minutes • Increase by another 10 minutes every 2 days

  20. Hydration Guidelines • Drink 16 oz of water or sports drink one hour before exercise • Drink 4-8 oz every 15-20 minutes of exercise • Exercising less than an hour, drink water • Exercising more than an hour, drink a sports drink • 16 oz is about half a liter

  21. After Exercise Hydration • Weigh yourself before and after practice • For every 2 lbs lost drink 48 oz • If your urine is dark – you are not drinking enough

  22. History of Gatorade • Created by researchers at the University of Florida in 1965 • “Gator”-aid • Legend of the 1967 Orange Bowl win over Georgia Tech

  23. Pickle Juice • Anecdotally, helps with muscle cramps • High in sodium

  24. Chocolate Milk • Post-work out drink • Increase protein synthesis • Increases muscle glycogen • 16 oz about 40 min after work out • Low-fat

  25. References • Armstrong, LE, et. al, American College of Sports Medicine Position Stand: Exertional heat illness during training and competition., Med Sci Sport Exer. 2007. pgs 556-572 • Sawka, MN, et. al, American College of Sports Medicine Position Stand: Exercise and fluid replacement., Med Sci Sport Exer. 2007. pgs 377-390

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