Tips to Avoid Heat Injury

Tips to avoid heat-related illness
» Drink plenty of fluids before, during and after practice or games.
» Schedule workouts and practices earlier or later in the day, when the temperatures are cooler.
» Start activity slowly and pick up the pace gradually.
» Wear loose, lightweight and light-colored clothing.
» Monitor a teammate’s condition and have someone do the same for you.
» Provide proper rest periods during and between practice sessions.
» Minimize the amount of equipment and clothing worn by players in hot and humid conditions, particularly during the acclimation period.
» Provide shade.
» Have ice baths available.

Signs of heat-related illness
» Muscle cramping.
» Heat rash.
» Heavy sweating.
» Weakness.
» Fast, weak pulse.
» Cold, pale and clammy skin.
» Nausea or vomiting.
» Fainting.
» Hot, red, dry or moist skin.
» High body temperature (above 103 degrees).
» Possible unconsciousness.

Sources: National Athletic Trainers’ Association (www.nata.org),www.cdc.gov

To read the original article, High school football: Heat, drought put emphasis on hydration, click here.

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Top 10 Hydration Tips for Running

Any experienced runner can educate you on why it is important to stay properly hydrated before you run, while you run and after you have finished a run. A healthy fluid intake helps runners to avoid suffering dehydration and heat exhaustion. It also limits the chance of developing muscle cramps or other similar injuries and promotes optimal performance.

There is much more involved in staying hydrated while running than simply drinking lots of water. Proper hydration begins before you lace up your running shoes and continues after you kick them off. Failing to maintain fluid levels is foolish and dangerous.

Consider these 10 hydration tips to enhance your runs:

Calculate sweat rate: Everyone has different fluid needs. Calculate your sweat rate to determine how much fluid you need during a run.  Read more…