Korey Stringer Institute Heat and Hydration

Summary

Dr. 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

00:00

🏈 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.

05:02

💧 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.

10:03

🛡️ 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.

Keywords

💡Heat Acclimatization

Heat acclimatization refers to the physiological adaptations that occur within the body to prepare it for exercise in hot environments. These adaptations help the body maintain a lower temperature and heart rate during exercise, enhance sweating rates, and allow the body to store more water. In the context of the video, Dr. Douglas Cassa emphasizes the importance of a 10 to 14-day acclimatization period for athletes, where exercise is progressively intensified, and practice length and equipment are incrementally increased to prepare the body for the heat.

💡Sweat Rate

Sweat rate is the amount of sweat produced by the body, which is a key mechanism for regulating body temperature during exercise. The video explains that sweat rate can be influenced by factors such as the intensity of exercise and environmental conditions, with high humidity potentially hindering sweat evaporation. Coaches are advised to recognize these factors to manage heat stress effectively.

💡Wet Bulb Globe Temperature (WBGT)

The Wet Bulb Globe Temperature is a measure used to assess environmental conditions for heat stress. It accounts for air temperature, humidity, and solar radiation. The video script mentions that WBGT is a better indicator than the heat index because it provides a more comprehensive assessment of the heat stress an athlete might experience. Coaches are advised to modify practice when WBGT readings are moderate or high to reduce the risk of heat illness.

💡Hydration

Hydration is the process of maintaining adequate water levels in the body, which is crucial for performance and safety, especially in hot conditions. The video discusses the importance of hydration in preventing heat illnesses and suggests water as the primary fluid during exercise. It also mentions the role of sports drinks in rehydration, particularly for prolonged or intense exercise.

💡Dehydration

Dehydration occurs when an individual loses more fluids than they consume, leading to an imbalance in the body's water levels. The video explains how dehydration can be monitored through body weight changes and urine color, with darker urine indicating a higher likelihood of dehydration. It stresses the importance of proper hydration to maintain body temperature and player safety.

💡Heat Syncope

Heat syncope, also known as fainting or light-headedness during exercise, is typically seen in unfit or unacclimatized athletes and is caused by blood pooling in the legs. The video provides treatment guidelines, such as laying the athlete down with legs elevated and allowing rehydration, to encourage blood flow back to the heart.

💡Heat Cramps

Heat cramps are muscle pains that occur during or after intense exercise in the heat, often due to dehydration and electrolyte loss. The video suggests treatment strategies including rehydration, rest, and gentle stretching. It also differentiates heat cramps from exertional sickling, a more severe condition that requires immediate medical attention.

💡Heat Exhaustion

Heat exhaustion is a condition where an athlete cannot continue exercising due to fluid or sodium loss. The video describes symptoms and treatment, which involve removing the athlete from activity, providing rehydration, and applying cooling methods. It emphasizes that while heat exhaustion is not life-threatening, it needs to be treated correctly.

💡Exertional Heat Stroke (EHS)

Exertional heat stroke is a severe and life-threatening form of heat illness characterized by a core body temperature of 104°F or higher and central nervous system dysfunction. The video outlines the importance of immediate 911 calls and aggressive whole-body cooling, such as cold water immersion, to reduce the athlete's core temperature rapidly.

💡Cooling Methods

Cooling methods are techniques used to reduce an athlete's body temperature during or after exercise, especially in hot conditions. The video mentions various methods such as cold towels, misting fans, water immersion, and the use of ice. These methods are crucial for treating heat-related illnesses and are part of the comprehensive approach to heat management discussed in the video.

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