Heat Acclimatization for high school athletes

1. Heat Acclimatization for high school athletes Samantha Rottkamp

2. Environmental conditions • Temperatures higher than 90 degrees • Wet Bulb Globe Temperature (WBGT) • WBGT Index = 0.7tnw+0.2tg+0.1a • Guidelines (table)

3. Practice recommendations • Only 1 practice per day for the first 5 days • Total practice time should not exceed 3 hours • A 1 hour walk-through is permitted • Helmets must be worn on the first two days • Shoulder pads may be worn starting the third day

4. Recommendations cont. • Full protective equipment may be worn starting the sixth day • Days 6 through 14 double practices may begin • Double practice days must be followed by a single practice day • On double practice days each practice should not exceed 3 hours • “PRESEASON HEAT-ACCLIMATIZATION GUIDELINES FOR SECONDARY SCHOOL ATHLETICS” CONSENSUS STATEMENT from the NATA website. http://www.nata.org/sites/default/files/NATA09AnnualMeetingLeadRelease.pdf

5. Heat illnesses • Heat cramps • Heat stroke • Heat exhaustion

6. Heat cramps • Symptoms • Heavy sweating • Painful cramps/spasms in muscles • Treatment • Get the athlete to a cool area • Allow the athlete to drink cool water • Slowly begin stretching and massaging muscles in spasm • Discontinue giving fluids if athlete is nauseated

7. Heat cramps

8. Heat stroke • Symptoms • Heavy sweating but skin may be cool, pale or flushed. • Normal to increased body temperature • Weak pulse • Fainting, dizziness, nausea, vomiting, and head aches are possible • Treatment • Remove athlete from heat and into a cool area • Cool wet towels or clothing may be put on • Give water slowly

9. Heat exhaustion • Symptoms • Body temp up to 105 F • No longer sweating • Weak pulse and rapid, shallow breathing • Treatment • Call 911 • Move athlete into a cool area • Cool athlete down by cool wet towels or cool bath • Continue to monitor breathing and pulse • From FEMA’s page on First-aid for Heat induced illnesses http://www.fema.gov/hazard/heat/heat_aid.shtm

10. Heat illness

11. Other health concerns • Sunburn • Prolonged sun exposure may result in burning of the skin • Use sunscreen SPF 30 or higher for prevention • Use water resistant sunscreen • Apply sunscreen at least 30 minutes before sun exposure • Check the label for reapplication recommendations

12. sunburn

13. Hydration • Water • Regulates body temperature • Before, during, and after practice • Sports drinks • Replaces vital electrolytes • After practice

14. How do you know if you are hydrated • Urine Test • Simply observe the color of your urine • A hydrated person should have lemonade colored urine • A dehydrated person’s urine may be dark yellow in color and have an odor

15. hydration

16. What is your sweat rate? • Weigh yourself before and after a 1 hour workout • Get the difference of the two weights and multiply by 16 • Add the number of fluid ounces you drank during your workout

17. What is your sweat rate cont. • For example: • Take a pre exercise weight of 200 lbs • After 1 hour of exercise they weigh 198 lbs • That’s a difference of 2 lbs • 2 X 16 = 32 fl. Oz. • Say they drank 16 oz of water during their workout • 32 + 16 = 48 fl. Oz. • In 1 hour this person lost 48 fl. Oz. through sweat

18. What does your sweat rate mean? • Once you have calculated your sweat rate you will know how much fluid you need to: • Stay hydrated • Replenish fluids lost during exercise

19. summary • Be aware of dangerous environmental conditions • Follow practice guidelines • They are there for your safety • Know the signs of heat illnesses • STAY HYDRATED

20. THANK YOU HAVE A GREAT DAY Questions or comments? Email me at rottka59@students.rowan.edu