Preventing Heat Illness During Football Practices
As August football practices begin many boys and young men will be out in the hot weather with pads and helmets. Dehydration, heat illness and muscle strains are very common during this time. One of the most important things to do to prevent these conditions is drinking an adequate amount of water. You should drink plenty not only during football practice but also between practices. I advise drinking at least 16 ounces before the morning practice and as much as possible during practice. Between practices, fill a milk jug full of water and drink it before the next practice.
Heat illness begins as muscle cramps and progress to more serious conditions such as heat exhaustion and even heatstroke. Cramps should be treated aggressively with drinking water, stretching and moving into the shade. If symptoms do not improve then clothing should be loosened or even removed. If cramps persist or any other symptoms begin such as fatigue, nausea, vomiting, headache , clammy skin or rapid breathing then immediate medical attention should be sought.
At the same time it is important to eat healthy with plenty of protein and complex carbs while limiting sugar, salt and fried foods. The proteins and carbs will provide longer lasting energy. Sugars give you a quick boost followed by a fall in blood sugar which results in a sluggish feeling. Sports drinks can be very beneficial in replacing electrolytes but some have very high amounts of sugar. Many people are also turning to energy drinks. Again most are high in sugar as well as caffeine. Neither of these are good when trying to prevent dehydration.
The bottom line is to eat well, drink plenty of water and treat any signs of heat illness aggresively. Good luck and I hope everyone stays safe and injury free as they return to football.
Vic Goradia, MD
Sports Medicine Specialist
Go Orthopedics
http:/goortho.net
