Water & Sports Drinks Help Avoid Heat Injury
Make Exercise in Summer Safe by Drinking Water & Electrolyte Drinks
Aug 13, 2009
During the hot months of summer and early fall, water bottles and sports drinks become common sights on athletic fields. It’s with good reason; drinking water and electrolyte drinks can prevent heat-related illness during exercise.
According to the American Academy of Orthopaedic Surgeons, several professional and college level athletes have died in recent years from heat stroke. Between 1995 and 2007, heat was responsible for 31 deaths in the U.S. in high school football alone.
Prevention
There are many different ways to reduce the risk of heat injury. The AAOS recommends athletes see a doctor before starting a new exercise activity. The group encourages coaches to plan pre-season conditioning programs in cooler temperatures. If you’re in a sport that requires helmets and protective pads, avoid wearing the gear at the start of training.
“The key is to pre-hydrate. Some people talk about (drinking) 24 ounces of fluid two hours before playing…and then eight ounces throughout the day every 20 minutes or so when you are playing sports. We recommend water and some of the sports drinks that are out there,” said Mike McElheran, a physician assistant at the North Country Orthopaedic Group in Watertown, NY.
The AAOS also recommends that athletes:
- Wear light-weight and light-colored clothing
- Wear sunscreen
- Exercise at the coolest time of day, typically in the early morning or after sunset
- Consider postponing or canceling exercise when the heat and humidity are extreme
Mild Heat Injury
There are three levels of heat-related injury. The mildest is heat cramps, which can affect the stomach, arm and leg muscles.
“That’s treated with rest, fluids, get them out of the sun. If they’re in pads or equipment, get them out of the equipment,” said McElheran.
If you suffer from heat cramps, the AAOS recommends:
- Drinking cool water or a low-sugar electrolyte drink
- Gently stretching affected muscles
Heat Exhaustion
Heat exhaustion can come in the form of water depletion or salt depletion. The first form is brought on by heavy sweating and weight loss. As perspiration decreases, skin and body temperatures rise. Symptoms include excessive thirst, weakness and headache.
You’re at risk for salt depletion when you fail to replace normal body minerals. This sometimes happens during prolonged exercise if only water is used to replenish fluids.
“Sometimes they’ll have vomiting. They’ll be sick to their stomach. They’ll feel weak and fatigued. It’s important at that point that they stop sports,” said McElheran.
Electrolyte drinks are an extremely effective way of preventing salt depletion.
If you’re the victim of heat exhaustion:
- Move to cool, shaded area and apply cool towels
- Remove tight clothing
- See a physician
Heat Stroke
The AAOS defines heat stroke as the state when a person’s core body temperature is greater than 104 degrees F. Your body cannot cool itself and it is an acute medical emergency.
“Call 911 and get them to a hospital. Cool the patient down,” said McElheran.
Symptoms of heat stroke include:
- Nausea
- Seizures
- Confusion
- Unconsciousness
- Coma
Drink, Drink, Drink
The best way for athletes to avoid heat-related illnesses during exercise is to think ahead by arming yourself with plenty of water bottles and sports drinks. Hydration is absolutely critical to staying healthy and avoiding a potentially deadly condition.
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