The only way to address heat-related illness before it happens is to adopt a series of simple but critical precautions for exercising in hot weather, according to Douglas Casa, chief operating officer of the Korey Stringer Institute, and other experts. Here they are:
Exercise sensibly: The single most important rule is to back off the intensity of workouts in severe heat, especially if you start to feel symptoms of heat-related illness or anything else unusual, Casa says. Don’t try for personal records; respect the conditions, he says.
“If you’re running, back off to a jog. If you’re jogging, slow down to a walk. If you’re gardening, get out of the sun and get into the shade,” Casa says.
Acclimate: Your body adjusts to the heat over time. That’s why throwing teens into two-a-day practices at the start of training can have disastrous results. In 2003, the NCAA ordered a five-day acclimatization period for football practices, but there is no national standard for high schools. States and school districts handle the matter in different ways. Last year, the National Athletic Trainers Association recommended gradually increasing the amount of practice time and equipment used over 14 days.
NFL medical staffs closely monitor players and their weight during hot weather in training camp. They also emphasize the importance of hydration and the dangers of taking banned substances such as ephedra, according to Greg Aiello, the league’s spokesman.
Individuals should not schedule tough workouts until they have become accustomed to the conditions.
Hydrate: Thankfully, the days when coaches and drill sergeants toughened young men by refusing them water while they exercised are mostly gone. Now we know you must remain adequately hydrated to exercise efficiently and prevent illness. With every 1 percent loss in body weight due to dehydration, the body’s temperature rises a half-degree, Casa says.
And don’t forget salt or other electrolytes. If you sweat heavily, you can reduce the level of salt in your body enough to cause problems. Gatorade and other sports drinks may replace only part of what you need if you’re exercising for several hours in the heat.
Certain medications and illnesses such as the flu also may affect this calculation, Casa says.
Adjust to conditions: The heat and humidity can combine to make it difficult for your body to cool itself, Casa says. When the temperature is above 93 or 94 degrees, your skin is actually absorbing heat.
Be proactive when temperatures rise, Casa says. “Prevent problems in the first place. Go out earlier, go out later, run on a trail instead of blacktop, don’t run that day,” he says. “Bring a CamelBak [water carrier]. Go to a fitness center where it’s air-conditioned.”
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The Washington Post
WATANI International
11 July 2010