Korey Stringer Institute Heat and Hydration
Summary
TLDRDr. Douglas Cassa from the Cory Stringer Institute at the University of Connecticut discusses heat and hydration strategies for football players. He explains the body's response to heat during exercise, the importance of acclimatization, and the use of the Wet Bulb Globe Temperature (WBGT) to assess environmental conditions. Dr. Cassa highlights the significance of hydration for performance and safety, offering guidelines for monitoring and maintaining hydration. He also outlines the signs, symptoms, and treatments for common heat illnesses, emphasizing the critical nature of recognizing and responding to exertional heat stroke.
Takeaways
- 💪 The human body sweats to cool down during exercise, and sweat rate is influenced by exercise intensity and environmental conditions.
- 🌡️ Heat acclimatization is crucial for athletes, involving a 10-14 day period of progressive exercise to prepare the body for heat.
- ⏱️ Coaches should plan practices to avoid consecutive days of double sessions and ensure adequate rest between sessions for heat acclimatization.
- 🌤️ Wet Bulb Globe Temperature (WBGT) is a more effective measure of environmental heat stress than the heat index, considering air temperature, humidity, and solar radiation.
- 🚰 Hydration is key for performance and safety; coaches should encourage fluid intake and monitor hydration status through body weight changes and urine color.
- 🏃♂️ Athletes should consume 16 ounces of fluid for every pound of body weight lost during practice to rehydrate effectively.
- 🏥 Heat illnesses such as heat syncope, cramps, exhaustion, and exertional heat stroke are serious and require immediate and appropriate treatment.
- 🆘 In cases of exertional heat stroke, immediate whole-body cooling is essential, and practices should have an emergency action plan and necessary equipment.
- 🏋️♂️ Coaches play a vital role in recognizing signs of heat illness, acclimatizing athletes, and ensuring proper hydration practices both on and off the field.
- 📚 The Cory Stringer Institute provides resources and guidelines to help coaches and organizations create safer football experiences for athletes.
Q & A
What is the primary way the body cools down during exercise?
-The primary way the body cools down during exercise is through sweating. As sweat evaporates from the skin, heat is transferred away from the body.
What are the two most important factors that influence sweat rate?
-The two most important factors that influence sweat rate are the intensity of exercise and the environmental conditions.
How does high humidity affect the body's ability to cool down?
-High humidity can hinder sweat evaporation, which is a crucial process for cooling down the body during exercise.
What is heat acclimatization and why is it important for athletes?
-Heat acclimatization is a series of adaptations that occur within the body to prepare it for exercise in the heat. It helps maintain a lower body temperature and heart rate during exercise, enhances sweating rates, and allows the body to store more water, which is important for athlete safety and performance.
What is the recommended period for acclimatizing athletes to heat?
-A 10 to 14-day period is recommended for acclimatizing athletes to heat, during which exercise intensity, practice length, and equipment worn are progressively increased.
What is the Wet Bulb Globe Temperature (WBGT) and why is it used?
-The Wet Bulb Globe Temperature (WBGT) is a method of assessing environmental conditions that accounts for air temperature, humidity, and heat from the sun. It is used because it provides a more accurate assessment of the heat stress on athletes compared to the heat index.
How should practices be modified when the WBGT is moderate or high?
-When the WBGT is moderate or high, practices should be modified by implementing longer hydration breaks, more frequent hydration breaks, wearing less equipment, decreasing the intensity of practice, or shortening practice time to reduce the risk of heat illness.
Why is hydration important for athletes, and what are the recommended fluids?
-Hydration is important for athletes because it helps maintain body temperature, maximizes player safety, and supports performance. Water is recommended as the primary fluid during exercise, but sports drinks containing electrolytes and sugar are also beneficial for activities lasting longer than 60 minutes or during intense exercise.
How can coaches monitor an athlete's hydration status?
-Coaches can monitor an athlete's hydration status by checking body weight changes before and after practice, observing urine color (light-colored urine indicates hydration, while dark-colored urine suggests dehydration), and encouraging fluid consumption.
What are the four major heat illnesses discussed in the script, and what are their treatments?
-The four major heat illnesses discussed are heat syncope, heat cramps, heat exhaustion, and exertional heat stroke (EHS). Treatments include rehydration and resting with legs elevated for heat syncope, rehydration, rest, and gentle stretching for heat cramps, rehydration and cooling in a shaded or cool area for heat exhaustion, and immediate 911 call and aggressive whole-body cooling for EHS.
What steps should be taken for whole-body cold water immersion in cases of suspected exertional heat stroke?
-For whole-body cold water immersion in cases of suspected exertional heat stroke, steps include removing as much clothing and equipment as possible, immersing the athlete up to chest level in a tub of ice and water, ensuring the athlete is secured to prevent slipping, and monitoring the rectal temperature until it reaches 102° F.
Outlines
🏈 Heat and Hydration for Football Players
Dr. Douglas Cassa from the Cory Stringer Institute at the University of Connecticut discusses the importance of heat and hydration for football players. He explains how the body responds to heat during exercise, emphasizing the role of sweat in cooling the body. Factors influencing sweat rate such as exercise intensity and environmental conditions are highlighted. The concept of heat acclimatization is introduced as a way to prepare the body for exercise in hot conditions through a 10 to 14-day adaptation period. Acclimatization helps maintain lower body temperature and heart rate, enhances sweating rates, and allows for better water retention. Coaches are advised on how to modify practice sessions based on environmental conditions using the Wet Bulb Globe Temperature (WBGT) to assess heat risk. Hydration strategies are also discussed, with a focus on the importance of water and sports drinks in maintaining performance and safety.
💧 Hydration Assessment and Heat Illnesses
This section delves into hydration assessment, emphasizing the role of body weight changes to monitor dehydration. Coaches and parents are encouraged to ensure athletes replace fluids within two hours post-practice. The importance of making fluids available and scheduling regular water breaks is stressed. The paragraph outlines the signs, symptoms, and treatments for four major heat illnesses: heat syncope, heat cramps, heat exhaustion, and exertional heat stroke (EHS). Each condition is described, with specific treatment protocols provided, such as rehydration, resting, and immediate medical attention for EHS. The severity of EHS is underscored, with instructions on whole-body cooling methods, including cold water immersion, to rapidly reduce core body temperature.
🛡️ Preventing Heat Illnesses in Football
Dr. Cassa concludes by stressing the importance of coaches being able to recognize signs of heat illnesses and knowing the proper care. He encourages the use of the presented material throughout the football season and directs viewers to the Cory Stringer Institute for more information. The paragraph highlights the proactive steps coaches can take, including acclimatizing athletes, monitoring external risk factors, and promoting proper hydration both on and off the field. The goal is to create a safer football experience for children by implementing policies and emergency action plans for dealing with heat-related issues.
Mindmap
Keywords
💡Heat Acclimatization
💡Sweat Rate
💡Wet Bulb Globe Temperature (WBGT)
💡Hydration
💡Dehydration
💡Heat Syncope
💡Heat Cramps
💡Heat Exhaustion
💡Exertional Heat Stroke (EHS)
💡Cooling Methods
Highlights
Heat and hydration issues are crucial for football players, affecting performance and safety.
The body's natural response to heat during exercise is to sweat, which helps in heat dissipation.
Environmental factors like air temperature, humidity, and sun exposure can exacerbate heat stress.
Heat acclimatization is essential, involving a series of bodily adaptations for better heat tolerance during exercise.
A 10 to 14-day acclimatization period is recommended for athletes, with a gradual increase in exercise intensity.
Coaches must be aware of environmental conditions that can hinder sweat evaporation, like high humidity.
The wet bulb Globe temperature (WBGT) is a more accurate measure of environmental heat stress than the heat index.
Practice modifications such as longer hydration breaks and reduced equipment are necessary in high WBGT conditions.
Hydration is vital for performance and safety; water is the primary fluid recommended during exercise.
Sports drinks can be beneficial for prolonged or intense exercise, providing electrolytes and sugars for rehydration.
Monitoring hydration status through body weight changes and urine color is crucial for preventing dehydration.
Athletes should consume 16 ounces of fluid for every pound of body weight lost to rehydrate effectively.
Coaches and parents should encourage fluid consumption and monitor athletes' hydration status.
Heat illnesses can occur despite planning; recognizing signs and symptoms is vital for及时治疗.
Heat syncope is a fainting episode often seen in unfit or unacclimatized athletes and is treated by rehydration and leg elevation.
Heat cramps are a sign of electrolyte depletion and are treated with rehydration, rest, and gentle stretching.
Exertional sickling can mimic heat cramps but is a severe, life-threatening condition requiring immediate medical attention.
Heat exhaustion is characterized by fluid or sodium loss and is treated by removing the athlete from activity and rehydrating.
Exertional heat stroke (EHS) is a medical emergency requiring immediate whole-body cooling and medical intervention.
For EHS, rapid reduction of core body temperature is critical, with cold water immersion being the most effective method.
Organizations should develop policies and ensure equipment is available for treating exertional heat stroke.
Coaches play a key role in acclimatizing athletes, monitoring environmental risks, and promoting proper hydration.
Transcripts
hello I'm Dr Douglas cassa I work at the
Cory Stringer Institute at the
University of
Connecticut today we're going to discuss
heat and hydration issues and strategies
for football players to begin let's look
at how the body deals with heat when we
exercise the working muscles produce
heat this is a normal and natural part
of exercise the environment also can add
heat through high air temperatures
relative humidity and radiant energy
from the Sun to prevent the negative
effects of having too much heat s up the
human body sweats as sweat evaporates
from the skin heat is transferred away
from the body sweat rates can be
affected by factors that coaches must
recognize intensity of exercise and the
environmental conditions are the two
most important factors that influence
sweat rate but certain environmental
conditions such as high humidity can
hinder sweat
evaporation considering these issues a
comprehensive approach to addressing
heat oness is needed so let's begin the
first risk factor we will discuss today
is heat a
climatization heat aim ization is a
series of adaptations that happen inside
the body which prepares it for exercise
in the heat heat climatization helps the
body maintain a lower temperature and
heart rate during exercise enhances
sweating rates and allows the body to
store more water the changes that take
place with heat climatization allow the
body to stay cooler during physical
activity this allows the athlete to stay
safer during the practice session to
acclimatize athletes coaches should plan
on a 10 to 14-day period in which they
progressively intensify exercise
increase practice length and add to the
amount of equipment worn by players on
days one and two single practice and
helmets only with no contact on days
three through five a single practice and
helmets and shoulder pads contact is
allowed only with dummies and Sleds on
days 6 through 14 double sessions are
allowed but the total practice time for
the day should not exceed 5 hours and
there should be at least three hours
between each of the practice
sessions practices in this stage can be
fully padded and full contact
additionally on days 6 through 14 two a
day practices should not happen on
successive days it is important to
remember that warm-ups stretching water
breaks and conditioning all count
towards the total practice time also for
each of the 14 days a 1-hour walkthrough
is allowable this session must be
separated from practice by at least 3
hours and is limited to 1 hour in length
for youth football leagues that practice
fewer than five times a week keep in
mind that only practice days when
athletes are on the field and exposed to
conditions count toward a climatization
as described earlier environmental
conditions can make it harder for
athletes to get rid of heat so coaches
need to be aware and ready to modify
practice for athlete safety when
monitoring the environmental conditions
you may be familiar with the term heat
index but a better way of doing that is
called the wet bulb Globe temperature
also known as the
wbgt it's a better way of assessing
environmental conditions because it
accounts for air temperature humidity
and the heat from the sun when we bul
Globe temperature is moderate or high
exercise should be modified to reduce
the risk of heat illness some of the
modifications that can be implemented
include longer hydration brakes having
hydration brakes more often removing or
wearing less equipment during practice
decreasing the intensity of practice or
shortening practice these important
modifications based on environmental
factors are effective ways to reduce
risk during practice and must be
continually monitored and
implemented most often coaches think of
hydration in relation to Performance but
staying hydrated also keeps your body
temperature lower and maximizes player
safety water is recommended as the
primary fluid during all types of
exercise water is the least expensive
most accessible and most important fluid
during exercise sports drinks contain
water electrolytes and sugar which are
important components of a rehydration
beverage especially when exercise is
going to last longer than 60 Minutes or
if they're going to be doing intense
exercise in the heat remember we are
dealing with kids and some prefer the
taste of sports drinks this may lead to
more fluid being consumed during
activities and an enhanced hydration
status regardless if your athlete drinks
sports drinks or water it's really
important that you check their hydration
status and you monitor fluid consumption
the best way to monitor dehydration is
with body weight changes utilizing body
weight changes pre-practice to
post-practice tells us how much an
athlete has lost during activity and
most of the weight lost during activity
is due to hydration losses if the
assessment of body weight changes is not
feasible at your practice site another
useful tool is utilizing urine color
either before or after practice urine
that is light in color like lemonade
would indicate the athlet is hydrated
urine color that is dark like apple
juice would indicate they're likely
dehydrated athletes that have lost
weight during practice or have dark
urine need to be encouraged to continue
consuming fluids at home to assure they
get back to a well- hydrated condition
if using the weight change method in
which you would look at body weight
changes from pre-practice to
post-practice athletes should consume 16
ounces of fluid for every pound of body
weight lost that's about one bottle per
pound while there are no specific
guidelines of using a urine color chart
encourage athletes to drink and recheck
their urine until they reach a lemonade
color coaches and parents should
encourage athletes to aim to replace
those fluids in the two hours
immediately after a practice session
remember coaches you can help combat
these problems during practice by always
making sure fluids are available and
never restricting athletes from getting
a drink you also should be sure to
schedule water breaks every 15 to 20
minutes and more so if the exercise is
very intense or if it's really hot
outside for more information on
hydration assessment and strategies to
prevent hydration visit the Cory
Stringer Institute website at www. ki.
yukon.edu
even with the best of planning heat
illnesses can occur especially when
other risk factors are present in the
next section we will look at the signs
symptoms and treatment of the four major
heat illnesses most common in sport heat
Syncopy refers to a fainting or
light-headed episode during exercise it
is normally seen in unfit or
unacclimatized athletes and is caused by
Blood pooling in the legs treat
treatment for heat Syncopy is to put the
athletes in a laying down position with
their legs propped approximately 1 to 2
feet off the ground in addition to
propping the feet allow the athlete to
rehydrate at a level that's comfortable
for them the combination of rehydration
and propping the feet will encourage
blood flow to return to the heart and
Recovery is usually rapid heat cramps
are most common during intense exercise
in the heat when there's dehydration
electrolyte losses and fatigue athletes
with higher sweat rates may be more
susceptible to heat cramps and may need
to be encouraged to keep up with their
electrolyte
consumption heat cramps are usually
localized but can wander throughout the
muscle to treat an athlete with heat
cramps Implement these three things one
rehydrate them two allow them to rest
and three consider some gentle
stretching heat cramps are not
life-threatening but a more severe
condition called exertional sickling can
look a lot like heat cramps athletes
with exertional sickling are not getting
enough oxygen because of sickle cell
trait in these cases an athlete May
report cramping but you will not be able
to feel the cramping in the muscle call
911 immediately if you suspect
exertional sicking because it could be a
life-threatening condition and
especially if you know the athlete has
CLE cell trait heat exhaustion is a term
for a medical condition for an athlete
who cannot continue exercising the heat
heat exhaustion is caused by either a
fluid or sodium loss with less water in
the body it has less fluid for the heart
to use to maintain activity level to
treat heat exhaustion remove the athlete
from activity and place him or her in a
shaded or cool area while providing
rehydration as with heat Syncopy the
athletes should be laid flat with their
feet propped and cooling methods such as
cold towels misting fans or water
immersion may be utilized heat
exhaustion is a non-life-threatening
condition but needs to be acknowledged
and treated correctly the most severe
form of heat illness is exertional heat
stroke or EHS EHS is a medical emergency
that requires immediate attention to
prevent long-term issues or even death
EHS is defined by two characteristics
one one a core body temperature at the
time of collapse of 104° fah or higher
and second central nervous system
dysfunction central nervous system
dysfunction can be anything as loss of
consciousness someone in a coma
convulsions altered Behavior aggressive
behavior or anything that seems out of
sorts for that individual all of the
risk factors we discuss can predispose
an athlete to EHS and should be
monitored by the coaching staff when EHS
is suspected call 911 immediately and
after you call 911 begin immediate
wholebody aggressive cooling on site if
EHS is suspected and an immersion tub is
not available consider one of the
following three options first cold water
from a shower second ding the athlete
from cold water from a hose or third
rotating ice wet towels over the entire
body the most effective way to cool an
athlete is with whole body cold water
immersion so the procedure should go as
follows
first remove as much clothing and
Equipment as possible second assess the
rectal temperature of the athlete if
heat stroke is suspected you want to
immerse the athlete up to chest level in
a tub of ice and water there are three
important considerations to implement
when utilizing cold water immersion one
be sure to store the water during the
entire cooling process this enhances the
cooling rates second be sure to secure
the athlete with a towel or long sheet
underneath the armpits to make sure the
athlete does not slip into the water and
three take them out of the water when
their body temperature reaches 102° F to
use this treatment effectively proactive
steps need to be taken by your team or
League to ensure a tub is available at
all practice sites because exertional
heat stroke is a lifethreatening
situation the proper equipment and
emergency action plan are critical to
getting the athletes core temperature
under 104 degrees in the most important
30-minute window the key to surviving
exertional heat stroke is rapid
reduction of core body temperature
preferably cooling onsite we encourage
all organizations to develop a policy
for administering this treatment with
proper information and quality planning
coaches can acclimatize their athletes
monitor external risk factors and
encourage proper hydration on the field
and at home all coaches should be able
to recognize the signs of heatness and
know the proper care please use the
material presented here today refer to
this course throughout the season and
visit the Cory string Institute if more
information is needed together we can
strive for a better safer football
experience for our children for the Cory
Stringer Institute at the University of
Connecticut I'm Dr Douglas cassa thank
you
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