Training Tip of the Month
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Dangers of Dehydration
Summer months bring warmer temperatures and warmer temperatures bring a greater risk for dehydration. It is crucial that athletes and coaches understand the importance of proper hydration and how to maintain it on and off the field. Noticing the early signs of dehydration along with practicing prevention will benefit physical performance and decrease the risk of heat illness.
Dehydration occurs when fluid intake cannot keep up with fluid loss. An average person may lose as much as 1 liter during an hour of exercise. Athletes can loose up to 2.8 liters with an intense cardiovascular workout such as cycling, skiing, skating, or running. This water loss can lead to both intracellular and extracellular fluid depletion. Cellular fluid depletion will limit the body’s ability to transfer heat from working muscles to the skin surface where it can be evaporated. Some athletes may mistake the warning signs of dehydration for being out of shape and other athletes may be at an increased risk due to the demands of the sport. Football players, for example, can quickly become dehydrated due to the protective equipment they wear. Understanding the warning signs of dehydration is the first step in preventing it. The following list recognizes some of the different signs of dehydration.
Thirst - Difficulty swallowing
Fatigue - Muscle cramps/spasms
Decreased performance - Vomiting
Headache - Significant body temp increase
Dizziness - Decrease sweat rate
Nausea - Chills
Irritability - Poor vision
Salty sweat - Stumbling
Concentrated urine (dark, strong odor) - Delirium
Low urine output
During exercise, athletes typically do not drink a sufficient amount of fluid to compensate for the loss in sweat. Also, fluid restoration can not be completed without electrolyte replacement. Sodium chloride and potassium are lost as the body sweats. Most electrolytes can be replaced with proper diet, but they can also be found in sport drinks when necessary. Beverages such as fruit juice and soft drinks contain high levels of carbohydrates which may lead to gastrointestinal upset. The sugars found in these drinks have a slower absorption rate in comparison to water or sport drinks. Other drinks containing caffeine or alcohol are not recommended due to their diuretic effect that stimulates an increase in urine production.
Preventing dehydration can be accomplished by drinking fluids on schedule (before, every 15-20 min during, and after exercise). Avoiding alcoholic or caffeine containing beverages and drinking appropriate carbohydrate and electrolyte containing beverages will help maintain proper hydration along with taking frequent cool down breaks in a shaded area. Weighing before and after intense exercise can ensure proper replacement of fluids by determining how much is adequate. For every pound loss, 20oz. of fluid should be replaced.
Dehydration can lead to fatal complications. Understand and practice proper hydrating throughout activity to reduce the risk of heat illness. If severe signs of dehydration appear seek medical assistance immediately.
To get more information on this topic, please call the Watertown Memorial Hospital Sports Medicine Department at (920)262-4220.
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July, 2007
Dangers of Dehydration
June, 2007
Ice Or Heat?
May, 2007
Speed, Agility, and Conditioning Camp
April, 2007
What To Do When A Tooth Gets Knocked Out
February, 2007
EXERCISE AND THE COMMON COLD
January, 2007
Precautions To Take When Training Outdoors in Winter
December, 2006
Hamstring Flexibility
November, 2006
Weight Loss in Wrestling
September, 2006
Choosing the Right Shoes
August, 2006
Core Strength
June, 2006
What It Means To Be An Athlete
May, 2006
Performance Enhancement Camps
April, 2006
Shin Splints
March, 2006
Bone Health: More than Just Calcium
February, 2006
Calcium For A Healthy Body
December, 2005
Caffeine as an Ergogenic Aid
November, 2005
Plantar Fasciitis
September, 2005
Warm Up and Cool Down
August, 2005
Nutrition Considerations for the Athlete
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6th Annual
sports medicine symposium
and golf outing
Thursday, August 3rd, 2006
Mark your calendars for our 6th Annual Sports Medicine Symposium and Golf Outing. Once again, the event will be held at Windwood Country Club in Watertown. This FREE symposium will include information to help coaches succeed at all levels of competition. Once the symposium is over, join us for a FREE lunch, and a FREE 9 holes of golf.
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Speed and Agility Camp
Starting June 12th through July 28th
6 weeks excluding the week of July 3rd through July 7th
Mondays, Wednesdays, and Fridays
9:00 AM – 10:30 AM
Cost: $110
WAHS Sports Medicine believes that speed, agility, and conditioning are essential to athletic success. In order to help you achieve your full potential, our highly trained performance enhancement staff at WAHS Sports Medicine has developed a 6 week speed and agility camp.
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Functional Strength and Power Camp
Starting June 13th and ending July 27th
Excludes week of July 3rd through July 7th
Tuesdays and Thursdays
9:00 AM– 10:30 AM
Cost: $85
WAHS Sports Medicine has developed challenging, functional, and effective alternative to weightlifting. Unlike traditional weightlifting, the camp integrates traditionally proven exercises as well as advanced exercises to work all muscle groups in unison, thereby increasing overall strength, power and coordination, while decreasing the risk of injury.
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Related Links
Careers:
www.nata.org National Athletic Trainers Association
www.apta.org American Physical Therapist Association
Health and Injury Information:
www.acsm.org American College of Sports Medicine
www.ncaa.org National Collegiate Athletic Association
www.wiaawi.org/health/nutrition Wisconsin Interscholastic Athletic
Association
www.gssiweb.com Gatoraide Sports Science Institiute
www.iasm.com Institute for Arthroscopy and Sports Medicine
www.physsportsmed.com The Physician & Sports Medicine
www.ORTHOsupersite.com The Orthopaedics Supersite
www.sportsdentistry.com Academy for Sports Dentistry
www.aapsm.org American Academy of Podiatric Sports Medicine
www.biausa.org Brain Injury Association of America
www.subtlebraininjury.com Subtle Brain Injury Website
www.sportsmedresources.com Sports Medicine Resources Website
www.asmi.org American Sports Medicine Institute
www.ortho-u.net Wheeless' Textbook of Orthopaedics
www.lightningsafety.com National Lightning Safety Institute
www.webmd.com WebMD
www.nocsae.org National Operating Committee on Standards for
Athletic Equipment
Strength and Conditioning:
www.athleticsearch.com Athletic Search on Web
www.nsca-lift.org National Strength and Conditioning Association
www.nasm.org National Academy of Sports Medicine
www.coaching.usolympicteam.com Olympic E-Coach Magazine
www.ncsf.org National Council of Strength & Fitness
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