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Hydration
Cleveland Clinic Tips to Prevent Heat Illness
A heat related illness occurs when the body is not able to regulate, or control, its temperature. If left untreated, a heat illness can lead to serious complications, even death. If detected and treated early, however, most serious problems can be avoided.
Normal body temperature is balanced through heat production and heat loss. As a person is exposed to high heat and humidity, the body temperature rises.
Most of the body’s methods for heat loss depend on the environmental, or outside, temperature being lower than the body’s temperature. When the outside temperature is high, the main source of heat loss is evaporation, when perspiration on the skin changes from liquid to vapor. If humidity if high, however, sweat cannot evaporate easily.
The Cleveland Clinic offers advise to prevent heat illness:
1. Proper Hydration
Pre- and post-exercise hydration
Drink water and electrolyte drinks
Limit excessive caffeine consumption
2. Be Aware of Supplements
Research has shown supplements use can raise blood pressure, speed heart rate and contribute to dehydration.
Products containing ephedrine contribute to fatal heart rhythm difficulties, heat related illnesses, stroke, and seizures.
Ephedrine raises the body's heat production and body temperatures and increases the risk of developing heat illnesses.
Supplements are not regulated by the Fod and Drug Administration (FDA). As a result, nutritional labels may be inconsistent.
Creatine may be linked to muscle cramping if working out in the heat of the day.
3. Keep Cool
Use ice towels
Use cold tub
Wear light-weight, light-colored clothing
4. High Risk Athletes
Overweight & unfit athletes have a tendency to overheat.
5. Stay Healthy
Eata well-balanced diet
Salt food lightly, if not hypertensive
Monitor weight before and after each practice session
Monitor urine: Clear or light yellow for color of unrine
Get plenty of rest
6. Notify Medical Professional if experiencing any signs of dehydration and heat illness
For more information:
Learn how to recognize heat-related illness
Cleveland Clinic's Sports Health
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