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

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