Preventing Dehydration and Heatstroke
Many people believe that dehydration is only a problem during the hot summer months. However, even individuals participating in winter sporting activities can become dehydrated if they don't consume enough water. Dr. David Janda of the Institute for Preventative Sports Medicine offers the following tips to help prevent dehydration and heatstroke.
- Acclimatize to heat gradually. During the hottest weather, try to schedule physical activities for the cooler parts of the day.
- Take frequent rest periods during hot weather. Rest in the shade for at least 15 minutes for each hour of workout. Protective equipment such as helmets and pads should be removed during these rest periods.
- Make sure cold drinking water is available in unlimited quantities.
- Student athletes should be weighed before and after each practice to monitor water loss. Weight loss greater than 3% indicates a substantial risk, while 5% weight loss a significant danger to the athlete.
For more tips on preventing injuries or reducing your risk of dehydration or heatstroke, contact the Institute for Preventative Sports Medicine at www.noinjury.com. For a list of certified bottled water products to help you keep safely hydrated, visit the NSF product and service listings.
