HOPE

Observe Personal Safety Protocol To Avoid Dehydration, Overexertion,

Hypothermia and Hyperthermia in MVPA Participation

People dance for a variety of reasons

FOR FUN RECREATION AND FOR HEALTH.
DANCING IS A GREAT WAY TO BE MORE ACTIVE AND OFFERS A WIDE RANGE OF
PHYSICAL AND MENTAL BENEFITS. HOWEVER, THE RANGE OF BODY MOVEMENTS,
REPETITION AND SPEED OF MOVEMENT CAN PUT YOU AT RISK.
Dehydration
Dehydration occurs when you use or lose more fluid than you take in, and your
body doesn’t have enough water and other fluids to carry out its normal
functions. If you don’t replace lost fluids, you will get dehydrated and it will result
in the loss of coordination and of fatigue.
WATER MAKES UP APPROXIMATELY 60% OF BODY WEIGHT AND IS THE LARGEST
COMPONENT OF THE HUMAN BODY. THE MUSCLES WE WORK SO HARD TO
DEVELOP AS DANCERS (SKELETAL MUSCLES) ARE ABOUT 73% WATER, YOUR
BLOOD IS ABOUT 93% WATER AND EVEN BONES AND TEETH CONTAIN SOME
WATER.
People can get dehydrated:
•after strenuous exercise, especially in hot weather
•after severe vomiting or diarrhea
with a fever
•after drinking too much alcohol
•while taking certain medicines such as diuretics
as a complication of diabetes
•if they don’t drink enough water
WHY DO DANCERS NEED TO STAY
HYDRATED?
IT’S IMPORTANT FOR DANCERS TO KNOW THAT
BEING PROPERLY HYDRATED HELPS KEEP THE BODY FROM
OVERHEATING. HELPING THE BODY PROMOTE HEAT LOSS WHEN DANCING FULL
OUT WILL IMPROVE ATHLETIC PERFORMANCE AND AID IN RECOVERY.
THIS IS ESPECIALLY IMPORTANT FOR DANCERS WEARING HOT COSTUMES AND
PERFORMING UNDER STAGE LIGHTS. SWEAT LOSSES DURING PERFORMANCE CAN
BE SIGNIFICANTLY MORE THAN DURING REHEARSAL OF THE SAME PIECE. THIS IS
WHY DRINKING REGULARLY (EVEN SMALL, REGULAR SIPS) IS AN IMPORTANT
HABIT DURING A SHOW.
SYMPTOMS OF DEHYDRATION INCLUDE:
DIZZINESS FEELINVG FAINT OR LIGHTHEADED
DRY MOUTH LESS FREQUENT URINATION
EXTREME THIRST TIREDNESS
WEAKNESS.
-If you have severe dehydration, you might:
•be extremely thirsty
•have a very dry mouth
•be breathing fast
•have a fast heart rate and a low blood pressure
•have a fever
•have little or no urine (wee)
•be irritable, drowsy, or confused
There are three main types of dehydration:
•hypotonic (primarily a loss of electrolytes), •hypertonic (primarily loss of water)
• isotonic (equal loss of water and electrolytes
Personal safety protocol to avoid dehydration in MVPA participation (in dance)+
tips
Pre-hydration •Regular sips
•Scheduled breaks •Listen to your body
•Clothing choice •Avoid excessive caffeine and alcohol
•Electrolyte balance • Environmental considerations
•Post-activity hydration • Monitor urine color
Overexertion
It occurs when people push themselves too hard during physical activities like
Dancing.
Overexertion during MVPA (Moderate to Vigorous Physical Activity), such as
dancing, occurs when one pushes their body excessively beyond its capacity. This
can stem from multiple factors, including diving into high-intensity movements
without proper warm-up, sustained exertion without adequate breaks,
dehydration from insufficient fluid intake, lack of physical conditioning for the
activity’s demands, and disregarding physical cues like fatigue or discomfort.
These elements collectively strain muscles, lead to exhaustion, and increase the
risk of injury or fatigue-related issues.
Signs of Overexertion include:
• Dizziness • Feeling faint
• Lightheadedness • Nausea
•Shortness of breath •Vomiting
• Thirst
Fatigue
Muscle pain or soreness
Breathlessness
Increase heart rate
Decreased performance
To Avoid Overexertion
Practice good posture
Utilize ergonomic workspaces
Lift lighter loads and use proper lifting techniques
Decrease the distance you must stretch to lift a heavy object
Take frequent breaks from physically repetitive and challenging activities
Include strength training and stretching in your regular exercise routine
Know and respect your body’s limits
Listen to your body
Proper warm-Up and cool down
Stay hydrated
Modify intensity as needed

Hyperthemia
Refers to a group of heat-related conditions characterized by an abnormally high
body temperature in other words, the opposite of hypothermia. The condition
occurs when the body’s heat-regulation system becomes overwhelmed by outside
factors, causing a person’s internal temperature to rise.
Hyperthermia in dancing refers to a condition where a dancer’s body temperature
rises significantly due to intense physical activity. It can lead to overheating,
fatigue, and potentially more serious complications if not managed properly.
This stage of hyperthermia causes:
• excessive sweating
• exhaustion
• flushed or red skin
• muscle cramps, spasm, and pain
headache or mild light- headedness
nausea

HEAT FATIGUE
In long hours in high heat causing you physical discomfort,
and psychological stress, you may be dealing with heat fatigue. People who aren’t
used to extremely hot weather or hot working conditions are especially vulnerable
to heat fatigue.
• In addition to simply feeling hot, thirsty, and tired, you may have difficulty
concentrating on your work. You may even lose coordination.
Heat Syncope
• Syncope, also known as fainting, occurs when your blood pressure drops and
blood flow to the brain is temporarily reduced.
• Fainting is often preceded by dizziness or lightheadedness. You may feel close to
fainting, but if you relax and cool down quickly, you may prevent actually losing
consciousness. Putting your legs up can help.
Heat Cramps
• Heat cramps usually follow intense exertion or exercise in the heat. They’re
usually the result of an electrolyte imbalance and are typically felt in the
abdomen, leg, or arm muscles.
Heat Exhaustion
This is one of the most serious stages of hyperthermia. Heat exhaustion occurs
when your body can’t cool itself any more.
In addition to sweating profusely, you may experience:
Dizziness
Weakness
Thirst
Coordination issues
Trouble concentrating
Skin that’s cool and clammy
Rapid pulse
To avoid HYperthemia :
Stay hydrated
Wear appropriate clothing
Take breaks
Be mindful of the environment
IF YOU’RE FEELING SIGNS OF HEAT STRESS, GET TO A COOLER AREA AND REST.
START DRINKING WATER OR OTHER FLUIDS WITH ELECTROLYTES THAT WILL HELP
RESTORE HYDRATION. ARE SUBSTANCES IN THE BODY, SUCH AS CALCIUM,
SODIUM, AND POTASSIUM THAT KEEP YOU HYDRATED. THEY HELP REGULATE
YOUR HEART RATE, NERVE FUNCTION, AND MUSCLE HEALTH.
Hypothermia is caused by prolonged exposures to very cold temperatures. When
exposed to cold temperatures, your body begins to lose heat faster than it’s
produced. Lengthy exposures will eventually use up your body’s stored energy,
which leads to lower body temperature.
Hypothermia is a condition where the body temperature drops below the normal
range, typically below 95°F (35°C). In the context of dance, hypothermia is not a
common concern during the activity itself, as dance is usually associated with
increased physical exertion and elevated body temperature.

However, after a dance session, if a dancer is exposed to cold environments while

sweating, inadequate insulation or warm-up, there could be a risk of hypothermia.
Sign and Symptoms of Hypothermia
In the context of dancing, signs of hypothermia might include continued shivering
despite being active, feeling extremely cold and unable to warm up, stiffness in
movements, decreased coordination or agility, and mental confusion or difficulty
focusing. It’s crucial to address these signs promptly to prevent further
complications during dancing.
To avoid hypothermia
Warm-up properly • Protect extremities
Dress in layers
Stay dry
Wear warm, multi-layered clothing with good hand and feet protection (avoid
overly constricting wrist bands, socks, and shoes).
Wear warm headgear
If possible, change into dry clothes whenever clothing becomes wet.
Find appropriate shelter to stay warm.
Over the past few decades, dance science has produced a vast range of
conditioning and injury prevention techniques, enabling dancers’ bodies to be
stronger and more capable than ever before. However, the expectations of
choreographers and audiences have increased at the same rate, so dancers still
face the possibility of injury at some time during their careers

How well they are informed about injury care can play a large part in their
successful rehabilitation and return to dancing. This resource paper suggests short
and long term strategies for dealing with dance injuries when they occur.
First Aid Immediately After an Acute Injury All dancers need to remember the
acronym PRICED – an invaluable first aid guide to the immediate treatment of
injuries.
First Aid Immediately After anAcute Injury All dancers need to remember the
acronym PRICED -un invaluable first wid guide to the inmediese treatment of
injuries.
Using PRICED in the first minutes and hours after an injury occurs can help in
controlling the severity of inflammation and/or pain
And in assisting a safe return to dancing. PRICED describes a simple procedure to
follow immediately after injury occurs.
Identifying school and community resources in case of injury and emergency in
dancing is of utmost importance for the safety and well- being of dancers. Here
are some reasons why it is crucial
Guidance counselor: If dancer is experiencing a personal or mental health issue
that is affecting their dancing, they can talk to a guidance counselor for support.
Guidance counselors can also help dancers to develop coping mechanisms for
stress and anxiety.
School nurse: The school nurse is trained to provide first aid and basic medical
care for minor injuries and illnesses. They can also assess more serious injuries
and determine if the student needs to be seen by a doctor or other healthcare
provider.
Athletic trainer: If your school has an athletic trainer, they can provide more
specialized care for sports-related injuries, including dance injuries. Athletic
trainers can also help to prevent injuries by teaching dancers about proper warm-
up and cool-down techniques, as well as how to safely perform specific dance.
moves.
They can also help students connect with other resources in the community.
*Community Resources*

Urgent care clinic: Urgent care clinics are a good option for non-life-threatening
injuries that require immediate attention. They can provide treatment for sprains,
strains, cuts, and other minor injuries. Emergency room: If a dancer is seriously
injured, they should go to the emergency room. Emergency rooms are equipped
to handle life-threatening injuries and can provide immediate medical care..
Physical therapist: A physical therapist can help dancers recover from injuries and
improve their strength and flexibility. They can also provide personalized exercise
programs to help dancers prevent injuries. Dance medicine specialist: Dance
medicine specialists are doctors who have special training in the diagnosis and
treatment of dance-related injuries. They can provide comprehensive care for
dancers of all ages and
*Additional Resources*
National Dance Alliance: The National Dance Alliance has a wealth of resources
on dance safety, including injury prevention tips and information on how to
handle emergencies.
Safe Dance Alliance: The Safe Dance Alliance is a non-profit organization that is
dedicated to promoting safety in dance. They have a variety of resources
available, including injury prevention checklists and emergency response plans.
 Overall, identifying school and community resources in case of injury and
emergency in dancing is crucial for the safety, well-being, and effective
management of dancers' injuries. It ensures prompt medical attention, proper
care and treatment, emergency response, injury prevention, and emotional
support, all of which contribute to a safer and healthier dance environment. In
addition to these resources, it is also important for dancers to have a first aid kit
on hand at all times. A first aid kit should include items such as bandages,
antiseptic wipes, pain relievers, and ice packs. Here are some additional tips for
preventing injuries in dance:
Here are some additional tips for preventing injuries in dance:
Warm up properly before each dance class or rehearsal.
Cool down properly after each dance class or rehearsal.
Listen to your body and take breaks when you need them.
Wear proper dance attire and shoes.
Maintain a healthy diet and get enough sleep.
Cross-train with other activities to strengthen your muscles and improve your
overall fitness