 Recommendations for fluid replacement - can be dangerous when prolonged

(prolonged aerobics)
- more water loss = hotter
-6-8 ounces of cool water every 15-20 mins
* cold fluids easily absorbed in stomach - less efficient sweating mechanism = more humid
- commercial fluid replacement/sports drink
- * too much water loss or higher body temp = heat
- contain 6-8% glucose – carried out more disorders
than an hour
- * caution when: -temp is over 80ºF
- portability ensures greater fluid intake -humidity is over 60%

 Overexertion/Overtraining  Heat Acclimatization

- independent of weather conditions - improved blood distribution & increased blood volume

- cause of exercise training - *highly fit – acclimatized in 4 days

- Overload Syndrome - * sedentary – 8 days

- susceptible to a variety of hyperkinetic  Tips in hot weather
conditions 1. Slow down exercise, add breaks
2. 2 cups of fluid 2 hours before exercise
- fatigue, irritability, sleep problems, - Drink 4-8 hours every 10-15 mins
increased risks for injuries 3. Clothing that breathes
- White/light colors
 In an overtrained status - NOT rubber, plastic, non porous
4. Rest in shade
- performance declines sharply – causes individuals to 5. Slow down when incomfy
train harder
 Heat Cramps
 Overtraining Indicator
- considerable salt lost in sweat
- 4-5 more beats than normal
- take lightly salted foods; massage
 Resistance Training
- *History of exertion, muscle cramps
- likely overtraining
 Heat Exhaustion
- may not reap the full benefits of the program
- heat stress exceeds the capacity of the temp-
- recover in 2-3 days regulating mechanism
 Staleness - * fast, shallow breathing; weakness; dizziness ;
headache; moist/cool skin or profuse sweating; pale
- getting bored/uninterested face; normal/ slightly elevated temp; weak pulse
- pace workout to avoid staleness  Heat Stroke
 Hyperthermia - temp-regulating mechanism has given up
- alarming rise in body temp. - * noisy breathing; hot, flushed skin; red face;
chills/shivering; disorientation; erratic behavior; high
- sets stage for heat stress and heat stroke body temp; no perspirations; full, rapid pulse; altered
consciousness or unconsciousness; convulsions
- potentially fatal collapse of temp-regulating
mechanism  Treatment
- Stop exercising
- * evaporation of sweat allows maintenance of - Cool the body
equilibrium - Get immediate medic attention
- Get out o the heat
- * humidity ; evaporation take place, body temp will be - In recovery postion
higher - Fan person; cold packs
 Exercise in Hot Weather  Hypothermia
- excessively low body temp, uncontrollable  Cold Acclimatization
shivering, loss of coordination, mental confusion
- metabolic adjustments
- lose heat faster than is can be produced
- improved tissue insulation
- prolonged exertion = muscle fatigue
 Heat Rash
- exposure = body heat lost
- prickly heat
- cold reaches the brain
- red raised rash, prickling & tingling during sweating
- looses ability to reason
- localized in areas covered by clothing
- slow speech
 Heat Syncope
- hand control lost
- rapid physical fatigue during heat overexposure
 Early Signs
1. Shivering - dizziness or fainting
2. Pale cold skin
3. Cold environment - place in cool environment; replace fluids
 Worsening
1. No shivering even when cold  Sun Protection Factor (SPF)
2. Drowsiness
3. Irrational behavior, confusion - absorb sunburn-inducing radiation
4. Slow, weak pulse
5. Slow shallow breathing - help prevent damaging effects of ultraviolet radiation
6. Clumsy walking
 Treatment - SPF 6 – exposed 6 times longer than without
1. Open airway when victim is sunscreen
unconscious. Check breathing
2. When conscious, keep in warm room  Dehydration
3. Replace wet clothes with dry ones
4. Give high energy food and warm drinks - excessive loss of water from body
5. Cover head, hands, feet – heat is lost - perspiration/sweating,
through extremities
6. Don’t lie down urination/evaporation
7. Transfer to med facility
 Sweating
 Vasoconstriction
- 2.5 liters from the lungs and skin, urine and feces and
- increase stimulating capacity of skin. Results in from perspiration
reduction in temp of extremities
- 150-250 ml every 15 mins
- * Warm affected area
 Thirst
- * Shivering – defense mechanism against cold
- dryness sensation in mouth
- *core temp.
- desire for liquids
- temp of deep organs
- 37ºC/98.6ºF
- changes reflect on skin
 Cold Weather (Exercise)
- Wool
- Dress in layers – can be removed
- Cover head & neck
- Protect fingers, toes, ears, nose, cheeks
- Clothing that breathes – absorb &drain
moisture away