Hot Weather Tips and Heat Illnesses
Motocross is an extremely physically demanding activity, and when you add in hot weather, humidity, and lots of protective gear it can become very dangerous during the hot summer months if you are not properly hydrated. Heat-induced illnesses and dehydration are real possibilities if the athlete is not properly prepared for raceday.
During the summer months it is extremely important that everyone takes care of hydrating themselves properly. However, it is important to remember that hydration is not just a hot weather matter; it needs to be addressed year-round. No matter how hot or cool it is, it is important that all athletes stay thoroughly hydrated before, during, and after their events.
First, hydrating yourself is not only a race day thing. You need to drink plenty of water throughout the week and especially the day before your race or event. Now, because of weight differences everybody may be a little different in their own personal H2O requirements, but a gallon of water a day would probably be a good guideline for most hard-working athletes in a warm weather environment . . .
Here is a list of heat related illnesses along with some information on how to recognize and deal with them. Remember, dehydration and overheating are potentially very serious conditions, so please take note of this information, and always seek professional treatment if you are in doubt as to the seriousness of your situation.
Heat Illnesses
Heat Cramps
Causes:
• Heavy Sweating
• Electrolyte / Water Imbalance
• Poor Diet
Signs:
• Muscle Twitches or Cramps in the legs, arms, and abs
Treatment:
• Lots of water, Sports Drink (Gatorade), or Pedialyte
• Light Stretching
• Ice the affected area
Prevention:
• Acclimatize
• Hydrate
• Intake of potassium, sodium, and calcium
Heat Exhaustion
Causes:
• Prolonged Sweating
• Poor Re-hydration
• Poor Conditioning
Signs:
• Cool, clammy skin
• Profuse Sweating
• Dizzy
• Nausea
• Dry mouth and excessive thirst
• Fatigue
• Headache
• Vision Problems
• Pale skin (white)
Treatment:
• Ice Bags or Ice Towel
• Remove as much clothing as possible
• Put in cool room or shaded area
• Re-hydrate
Prevention:
• Acclimatize
• Keep Hydrated
• Rest
Heat Stroke
Causes:
• Profuse, prolonged sweating due to lack of fluids
Signs:
• Dry, hot, red skin
• Unconsciousness
• Rapid strong pulse
• Vomiting
• Flushed red skin
• No Sweating
• Fast shallow breathing
• Body temperature of 105+
Treatment:
• Call 911 – Medical Emergency
• Full body immersion in ice bath if available
• Hospitalization
Prevention:
• Drink lots of water
• Be aware of a history of heat illness
Again, if you recognize any of these symptoms you should act immediately to help the athlete deal with the problem before it gets worse. Ultimately, the best prevention is to thoroughly hydrate every day with plenty of water. To read more of this article click here.
Thanks for reading and have a great week!
Good Luck and Train Hard,
Rodney Womack, CSCS
rw3@motoxfitness.com
P.S. – Don’t forget, MXF has a sale on training manuals right now!
You need to check it out at the MXF Store - it ends very soon!
In: Uncategorized · Tagged with: hot weather, moto x fitness, motocross training, training tips
on August 2, 2010 at 4:04 pm
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the weather these days is hotter than the previous decades, i guess it is the effect of global warming`.-