Karate Athlete - Heat Training and Dehydration

Heat illness is one of the most preventable sports injuries. It’s a problem that can sideline an athlete for the game or even end a career. Athletes need to take steps to reduce the potential for heat injury by making sure they are prepared for training and competing in the heat. Adequate fluid intake both on and off the field helps keep energy levels high by regulating body temperature, preventing heat exhaustion and transporting nutrients and energy to the muscle tissue.

WARNING SIGNS OF DEHYDRATION

ACUTE SIGNS: Nausea, poor concentration, light-headed ness, irritability, unusual fatigue

CHRONIC SIGNS: Loss of appetite, dark yellow urine, little or no urination and frequent muscle cramps

Adjusting to the Heat (Acclimatization)

To minimize risk for heat injury, players should adjust to exercising in the heat by practicing at mild to moderate exercise intensity for 5 to 15 days in the heat. This process will allow a body to cool more efficiently by increasing sweat production sooner than when not adapted.

Never Restrict Fluid Intake

Athletes who compete in weight classes should lose body fat pre-season and early in the season with an appropriate calorie controlled eating plan versus quick weight loss in the form of fluid restriction following heavy sweating.

FLUID GUIDELINES

Proper hydration is the best safeguard against heat illness. Remember the before, during and after activity fluid guidelines:

•OVERALL FLUID NEEDS: Athletes should drink at least 10 - 12 cups (80 - 96 oz) of fluids per day to meet daily fluid needs. Athletes may need over 20 cups of fluid each day during vigorous training in warm environments.

•BEFORE ACTIVITY: Athletes should drink fluids throughout the day as thirst is not a good indication of hydration level. As part of the pre-game meal, players should consume 2 - 3 cups of fluids (i.e. sports beverages, water, fruit juices, skim milk, vegetable juices). From the pre-game mealtime up until 1/2 hour prior to practice/game time, athletes can consume up to 2 cups (16 oz) of fluids every two hours to ensure adequate hydration in preparing for training in the heat.

•DURING ACTIVITY: Sports drinks, such as Gatorade, are the best fluid replacement beverages because they are absorbed quickly and deliver energy to the muscles. Athletes should drink at least 5-10 oz of fluid every 15 minutes and especially at breaks/time-outs.

•AFTER ACTIVITY: Immediately after training or competition is the key time to replace fluids! New research indicates that for every pound of body weight lost, an athlete should drink at least 20-24 oz of hydrating fluid after practice or a game to optimize rehydration. Sports beverages are an excellent choice. Athletes also should try to consume more carbohydrates to replenish muscle glycogen stores – a high carbohydrate supplement is a good choice. Replacing lost fluid immediately following training is crucial to replace the muscle energy stores.

PREVENTING HEAT INJURIES

Rest in the shade or air-conditioned indoors between competitive events. Even at rest, additional exposure to heat can dramatically raise the body temperature, magnify fluid loss and decrease the blood available to the muscles during subsequent exercise sessions.

Wear loose-fitting, cotton-blend clothing to help promote heat loss. Less is better for overall clothing.

Be sure to consume adequate amounts of fluid before training and competition.

The pre-season regimen for competitive sports should be preceded by two weeks of conditioning in the heat while wearing minimal clothing and drinking liberally.

Practice sessions during unusually hot temperatures and humid conditions should be limited to very moderate workouts, postponed until cooler times of the day or cancelled .

Check your urine color: the lighter the color, the better hydrated you are.