Heat Illness Prevention

Fluid Replacement and Heat Illness Prevention Guidelines

(Source- AFCA/NATA HEAT Statement)

Proper hydration is the best safeguard against heat illness. Remember to have athletes drink before, during and after training competition. Cool beverages at temperatures of 50 degrees to 59 degrees are recommended. Beverages containing caffeine, alcohol and carbonation are discouraged before, during or after exercise because they can dehydrate the body by stimulating excess urine production, or decrease voluntary fluid intake.

Before exercise:

2 to 3 hours before exercise drink at least 17 to 20 oz of water or a sports drink

10 to 20 minutes before exercise drink another 7 to 10 oz of water or a sports drink

During exercise:

Drink often and beyond thirst - even minimal dehydration compromises performance. In general, every 10 to 20 minutes drink at least 7 to 10 oz of water

After exercise:

Rest in a cool environment.

Check for significant weight loss (4-5% or more of body weight)

Immediately after training or competition is the key time to replace fluids. Research indicates that for every pound of weight lost, athletes should drink at least 20 oz of fluid to optimize rehydration. Sports beverages are an excellent choice.

Additional:

Antihistamines, pseudoephedrine, and creatine may increase the rish of heat illness.

Excessive tape and outer clothing, such as bandanas, should be avoided.

Signs of dehydration and heat illness:

Let your coach or athletic trainer know if you experience symptoms such as headache, weakness, dizzines, cramps, nausea, vomiting, or decreased performance.