Heat Illness and Hydration

by Christine Chmielewski, ATC/L Certifi ed Athletic Trainer Southeast Georgia Health System tennis player comes off the court and says Once you practice the abdominal bracing of your eat illness is inherent to physical activity and Heat Exhaustion: Symptoms and Treatment causes this potentially fatal condition. The signs and she has been having low back pain off and core and it becomes an unconscious response, it is especially so here in the South. As the Heat exhaustion is the inability to continue symptoms of water intoxication are a combination on for a while. Although her back loosens can be added as part of a routine in any type of sport Htemperatures and humidity rise, athletes who exercise due to any combination of the following: of disorientation, altered mental status, headache, up when she stretches before practice specifi c activity like squatting into an athletic stance, live and train here have to be aware of the dangers heavy sweating, dehydration, rapid breathing, a vomiting, lethargy, swelling of the hands and feet, andA play, she eventually becomes stiff again and lateral shuffl ing, lunging, single leg hops, single leg of heat illness and know how to prevent it. fast weak pulse, energy depletion, pallor, persistent an abnormal build-up of fl uid in the lungs and in the asks her athletic trainer if there are other exercises balancing, and even swinging a bat or a racquet. Athletes are prone to heat stroke and heat muscle cramps, weakness, dizziness, fainting, brain and seizures. This condition can be prevented besides stretching that can help decrease her low The co-contraction of the abdominals, hips, and exhaustion, especially if they are unfamiliar with the headache, hyperventilation and nausea. It occurs by matching fl uid intake with sweat and urine loss back pain. Injuries to the low back can strike athletes low back muscle will help in using your entire body warning signs. Heat illness can happen to anyone in most frequently in hot and humid conditions and can and by rehydrating with fl uids that contain suffi cient young, old, professional, or recreational. What most and placing more force behind swinging an object a hot environment and can be life threatening if not precede heat stroke. sodium, such as Gatorade. athletes don’t realize, however, is their core could be and even balance the body making it less prone to taken seriously. However, most heat illness can be Treatment of heat exhaustion is to cool the athlete the key to preventing back injuries injury. prevented. It is easier to prevent heat illness than quickly by removing excess clothing to increase the Preventing Heat Illness to treat it once symptoms occur. Recognizing the evaporative surface, cooling with fans, ice bags or Know that once you are thirsty, you are probably What is the Core? Other Benefi ts of Core Stabilization warning signs of heat illness onset and knowing how towels, moving to a cooler or shaded environment a bit dehydrated. The core is where all movement begins in athletic Think of opening a jar. Is it easier to open the jar to respond to symptoms of heat illness can save and starting fl uid replacement. If recovery is not Allow yourself time to get accustomed to the heat. activities and where an athlete’s center of gravity is arms length away or when you bring it in closer to lives. rapidly occurring, the athlete should be transferred Slowly increase exercise intensity and duration over located. It is made up of 29 muscles that attach to the body? Of course bringing it in closer to the body to an emergency care center. the fi rst two weeks of acclimation. the low back, pelvis, and hip region also known as would make it easier because you are allowing the Non-Environmental Risk Factors of Heat Illness Avoid intense exercise during the hottest time of the lumbo-pelvic-hip complex. The main muscles of core to come into effect and getting more power • Dehydration Heat Stroke: Symptoms and Treatment the day; train closer to sunrise or sunset. the low back or lumbar group include erector spinae behind the twisting of the jar through not only the • Barriers to evaporation Heat stroke is an elevated body-core temperature Wear light, loose, moisture wicking clothing, so (muscles along the spine), quadrates lumborum, muscles in the hands and arms, but the core as well. • Illness associated with organ system failure due to elevated sweat can evaporate. and latissimus dorsi (lats). The main muscles of Another benefi t of core stabilization is power and • History of heat illness body temperature (hyperthermia). Confusion is Use sunscreen to prevent sunburn, which can the abdominal group include the rectus abdominus muscular control behind movements like swinging • Higher body mass often the fi rst marker of heat stroke caused by limit the skin’s ability to cool itself. (the six pack), internal and external obliques, and a bat, pitching a ball, forehand swinging with a • Poor physical condition overexertion. When the temperature regulation Wear a hat that provides shade and allows transverse abdominus. The main muscles of the hip racquet, and even swinging a golf club. If an athlete • Excessive or dark clothing and equipment system is overwhelmed due to heat production or ventilation. group include the glutes and the hip fl exors. These has strong arms and legs and a weaker core, then • Lack of acclimation to heat inhibited heat loss, a complete failure of the system Have fl uids readily accessible and drink 16 to 20 groups of muscles, when strengthened through core there is no support for those limbs and any power or • Medications or drugs controlling body temperature can happen. This is life ounces every hour. stabilization activities, can play a signifi cant role in effi ciency in their movement. This leads to injuries • Electrolyte imbalances threatening and can be fatal unless quickly recognized If you feel your exercise performance is suffering, supporting the low back. of the arms and legs. Core stabilization also permits • Overzealousness and treated. Additional Signs and symptoms include: stop activity and try to cool off. proper posture control during athletic movements a faster than normal heart rate, low blood pressure, Do not drink alcohol or beverages with caffeine Core Stabilization Activities such as running, therefore placing less stress on the Heat Illness: Symptoms and Treatment sweating, hyperventilation, vomiting, diarrhea, before exercise because they increase the rate of When athletes are conditioning for a sport, limbs and reducing risk of injury. There are three degrees of heat related illness: seizures and coma. The risk of death is greater the dehydration. these types of activities are often ignored. Core heat cramps, heat exhaustion and heat stroke. longer the body temperature remains above 106 stabilization activities are not just crunches or As an athlete, if you are experiencing back pain degrees F and can be signifi cantly reduced if body medicine ball throws, but include performing those or have other injuries that have developed over time, Heat Cramps: Symptoms and Treatment temperature is lowered rapidly. types of activities while maintaining a controlled the main cause of those problems may be having a Heat cramps are painful muscle cramps or Treatment of heat stroke is to lower the core body Meet Dr. Beau Sasser range of motion by using abdominal bracing to place weak core. However, strengthening the core may not spasms that occur during exercise, usually in the temperature as quickly as possible. The fastest way Beau Sasser, M.D., is a native the pelvis in a more neutral position and placing less be the end all to chronic injuries like back problems. legs or abdomen. Even the most highly conditioned to do this is to remove clothes and equipment and of Glynn County and a graduate strain on the low back. This is usually the fi rst step to Sometimes there are other factors that play a part athletes can develop heat cramps. They are immerse the person in a pool or tub of cold water. of Glynn Academy. He received learn in core stabilization. that we can’t control in our genetics. Ask an athletic caused by dehydration, electrolyte imbalances and Emergency medical personnel should be called his undergraduate degree • Lie on your back on the fl oor or mat with your trainer or sports medicine physician about any back neuromuscular fatigue. immediately if a physician is not present to monitor from Washington University knees bent. pain or chronic injuries that you may be experiencing Heat cramps are treated by stopping the activity, the rectal core body temperature and manage the in St. Louis, Missouri, and his • Tilt the hips so that your lower back presses into and if core stabilization will help to keep you in the replacing the lost fl uid with fl uids containing sodium athlete’s condition. Once the rectal temperature medical doctorate degree from the fl oor or mat. game.  and stretching the affected muscles through reaches 101-102 degrees F, the athlete should be the Medical College of Georgia • Contract the abdominal muscle and glutes massage. removed from the pool or tub to avoid overcooling where he also completed both simultaneously while tilting the hips. and his or her vital signs should be his internship and orthopaedic Once the basic maneuver of abdominal bracing continually monitored along with the residency. is accomplished, try holding the position for fi ve signs and symptoms of heat stroke. Following his residency, Dr. Sasser received seconds, remembering to breathe and doing 10 In addition to cooling treatments, exclusive sports medicine training while in a fellowship repetitions at a time. Work up to three sets of 10. fi rst-aid emergency procedures program with the Kansas City Orthopaedic institute. Try adding crunches while maintaining the may be necessary until emergency During his time there, he worked with the NFL’s abdominal brace maneuver starting with 10 medical personnel arrive. Kansas City Chiefs, treating a variety of sports and repetitions and working up to three sets of 10. Then orthopaedic injuries incurred by these elite athletes. add crunches with a rotation working up to three sets Exertional Hyponatremia Dr. Sasser returned to Glynn County in 2005 of 10. Challenge the abdominal bracing maneuver Exertional hyponatremia, also and joined Summit Sports Medicine & Orthopaedic even more by adding a balance ball while doing known as water intoxication, is a Surgery, where he specializes in sports medicine. crunches. Abdominal bracing is also a maneuver rare condition that usually occurs Dr. Sasser is board-certifi ed with the American Board that can be used while doing planks, side planks and when activity exceeds four hours. of Orthopaedic Surgery. bridges on a fl at surface or with a balance ball. It occurs when an athlete ingests Summit Sports Medicine & Orthopaedic Surgery water or low-sodium beverages and is a strategic affi liate of Southeast Georgia Health the sodium losses are not replaced, System, and has three convenient locations. For resulting in low blood sodium. This more information, call 912-262-9961 in Brunswick, causes water to fl ow into cells 912-466-5570 on St. Simons Island or 912-576-6355 producing intracellular swelling that in St. Marys.

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