2 A Day Safety

[sinton66]

Perhaps we can provide a small service by addressing Dehydration.

What are the signs and symptoms of dehydration?

The body's initial responses to dehydration are

*thirst to increase water intake along with
*decreased urine output to try to conserve water. The urine will become concentrated and more yellow in color.

As the level of water loss increases, more symptoms can become apparent. The following are further signs and symptoms of dehydration:

*dry mouth
*the eyes stop making tears
*sweating may stop
*muscle cramps
*nausea and vomiting
*lightheadedness (especially when standing).

The body tries to maintain cardiac output (the amount of blood that is pumped by the heart to the body); and if the amount of fluid in the intravascular space is decreased, the body has to increase the heart rate, which causes blood vessels to constrict to maintain blood pressure. This coping mechanism begins to fail as the level of dehydration increases.

With severe dehydration, confusion and weakness will occur as the brain and other body organs receive less blood. Finally, coma and organ failure will occur if the dehydration remains untreated.

Can dehydration be prevented?

Environment: Dehydration due to the weather is a preventable condition. If possible, activities should not be scheduled in the heat of the day. If they are, adequate fluids should be available and people should be monitored to make certain they are safe.
Those working in hot environments need to take care to rehydrate often.

Exercise: People exercising in a hot environment need to drink adequate amounts of water.

Age: The young and elderly are most at risk. During heat waves, attempts should be made to check on the elderly in their homes. During the Chicago heat wave of 1995, more than 600 people died in their homes.

Heat related conditions: Know the signs and symptoms of heat cramps, heat rash, heat exhaustion, and heat stroke. Preventing dehydration is one step to avoid these conditions.

[sinton66]

Recognizing Heat Cramps

Heat cramps are muscle pains or spasms - usually in the abdomen, arms, or legs - that may occur in association with strenuous activity. If you have heart problems or are on a low sodium diet, get medical attention for heat cramps.

What to Do

If medical attention is not necessary, take these steps:

Stop all activity, and sit quietly in a cool place.
Drink clear juice or a sports beverage.
Do not return to strenuous activity for a few hours after the cramps subside because further exertion may lead to heat exhaustion or heat stroke.
Seek medical attention for heat cramps if they do not subside in 1 hour.

What does heat rash look like?

Heat rash looks like a red cluster of pimples or small blisters. It is more likely to occur on the neck and upper chest, in the groin, under the breasts, and in elbow creases.

How is heat rash treated?

The best treatment for heat rash is to provide a cooler, less humid environment. Keep the affected area dry. Dusting powder may be used to increase comfort, but avoid using ointments or creams-they keep the skin warm and moist and may make the condition worse

Heat exhaustion symptoms

Warning signs of heat exhaustion include:

*heavy sweating
*paleness
*muscle cramps
*tiredness
*weakness
*dizziness
*headache
*nausea or vomiting
*fainting

The skin may be cool and moist. The victim's pulse rate will be fast and weak, and breathing will be fast and shallow. If heat exhaustion is untreated, it may progress to heat stroke, which is a medical emergency.

Heat exhaustion treatment

Cooling measures that may be effective include:
*cool, non-alcoholic beverages such as water or sports drinks
*rest
*cool shower, bath, or sponge bath
*an air-conditioned environment
*Lightweight clothing

And, here's the biggie:

What are heat stroke symptoms?

Symptoms of heat stroke can sometimes mimic those of heart attack or other conditions. Sometimes a person experiences symptoms of heat exhaustion before progressing to heat strokes.

Symptoms of heat exhaustion include:
*nausea,
*vomiting,
*fatigue,
*weakness,
*headache,
*muscle cramps and aches, and
*dizziness.
However, some individuals can develop symptoms of heat stroke suddenly and rapidly without warning.

Different people may have different symptoms and signs of heat stroke. But common symptoms and signs of heat stroke include:

*high body temperature
*the absence of sweating, with hot red or flushed dry skin
*rapid pulse
*difficulty breathing
*strange behavior
*hallucinations
*confusion
*agitation
*disorientation
*seizure
*coma

How do you treat a heat stroke victim?

Victims of heat stroke must receive immediate treatment to avoid permanent organ damage. First and foremost, cool the victim.
Get the victim to a shady area, remove clothing, apply cool or tepid water to the skin (for example you may spray the victim with cool water from a garden hose), fan the victim to promote sweating and evaporation, and place ice packs under armpits and groins.

Monitor body temperature with a thermometer and continue cooling efforts until the body temperature drops to 101-102°F (38.3-38.8°C).

Always notify emergency services (911) immediately. If their arrival is delayed, they can give you further instructions for treatment of the victim.

How can heat stroke be prevented?

The most important measures to prevent heat strokes are to avoid becoming dehydrated and to avoid vigorous physical activities in hot and humid weather.

f you have to perform physical activities in hot weather, drink plenty of fluids (such as water and sports drinks), but avoid alcohol, caffeine, and tea which may lead to dehydration.

Your body will need replenishment of electrolytes (such as sodium) as well as fluids if you sweat excessively or perform vigorous activity in the sunlight for prolonged periods.

Take frequent breaks to hydrate yourself. Wear hats and light-colored, lightweight, loose clothes.

[sinton66]

All of this may sound like "common sense", but it's important that the kids are taught the symptoms and how to recognize them in themselves or their buddy next to them. Use a "buddy" system to have the kids help watch each other. They are the best judges on when they need help if they are informed. Responsible adults should pay immediate attention to any concern they raise.

[mac77]

Just some thoughts on 2 a-days and how we handle that time of year.

First, we start at 6AM to take advantage of the cooler hours of the day. We also don't have 2 a-days in the traditional sense. We call them All a-days. After our initial conditioning workout we break for about 10 minutes, then return to do our agility workout. Water is always available at every station and the athletes are monitored all through the workout. After our morning workouts, we are inside doing chalk talk, etc. until lunch. Each athlete is required to weigh in and out every day and their weight loss is monitored very closely by our trainer. Each athlete is required to consume water during the indoor sessions. (We make them bring a big cup and drink a lot) After the lunch break, athletes are required to take a nap and/or rest for two hours. Then we do our football sessions indoors again (They have to drink water again) and then we do our afternoon workouts in the late afternoon when the temps aren't so bad. All during the day, athletes are monitored and I am proud to say in 11 years we've only had one case serious enough to need medical attention by a doctor.

People just need to develop a system that works and stick to it. Care of athletes in a hot environment is not impossible, it just takes will and effort.