Prevention of Heat Illness

by Gautham 15. June 2010 20:08

All heat illness may be prevented with proper planning and common sense. To minimize risk problems with heat, you should:

  • Avoid training clients in extreme heat and humidity.
  • Urge clients to wear sensible, porous, light –coloured, loose fitting clothing while exercising in the heat.
  • Train clients for competition in heat be acclimatizing them slowly, increasing the intensity and duration of exercise over eight days.
  • Help your clients avoid dehydration by urging them to drink adequate amounts of water before, during, and for 24 hours after vigorous exercise.
  • Commercially prepared electrolyte and glucose solutions are unnecessary except for long periods of exertion in the heat, as in running a marathon.
  • In fact, excessive salt intake can cause stomach cramps, weakness, and high blood pressure.
  • Use of solutions containing too much glucose can retard absorption form the gastrointestinal tract by keeping the solution in the stomach longer
  • Encourage clients to use table salt more liberally the day before prolonged exercise (eight hours or more).
  • Plenty of fluids should be consumed before the event (8 ounces/ 29.57 ml, 20 to 30 minutes ahead), in anticipation of fluid loss through sweating and breathing.
  • A hypotonic electrolyte solutions containing less than 0.9% concentration of sodium chloride (salt) should be consumed every 10 to 15 minutes during a long event.
  • A commercially made or homemade solution consisting of ¼ teaspoon of salt dissolved in a quart of water can be used. Salt tablets should be avoided.
  • Recognize the early symptoms of heat stress: dizziness, cramps, clammy skin, and extreme weakness.
  • Have your clients take more frequent rest periods and find a cool, shaded area for these breaks.
  • Encourage clients to avoid drugs (including alcohol) that may predispose them to heat injury.

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Started by Gautham Sangappa, a CSCS (Certified Strength and Conditioning Specialist) and an ACE (American Council on Exercise) certified fitness trainer, Proton aims at inspiring people to imbibe fitness into their lifestyle and making fitness aspirational.

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