Environmental Considerations

Environmental Considerations

• Environmental stress can adversely affect an athlete’s performance and in some cases pose a serious health threat

• We will look at:– Hyperthermia - heat stress– Hypothermia - cold stress– Altitude– Lightning

Hyperthermia

• Hyperthermia = elevated body temperature

• 3 main heat related illnesses1. Heat cramps

2. Heat exhaustion

3. Heat stroke

Hyperthermia

• Heat Cramps = painful muscle spasms– Occur because of 3 factors

• Dehydration• Fatigue• Electrolyte imbalance - water to Na, K, Mg, Cl-,

Ca levels are off• Signs = painful muscle twitching and spasm• Treatment = hydration, mild stretching,

massage, ice

Hyperthermia

• Heat exhaustion = elevated body temperature

– Caused by inadequate replacement of fluids lost through sweating

– Signs = elevated temp (101 - 103°F), dizziness, headache, fatigue, nausea, possible vomiting

– Treatment = get to cool environment, sip water, cool body by placing ice towels around neck, armpits, and groin, monitor vitals and symptoms - no response seek medical attention

Hyperthermia

• Heat Stroke = medical emergency

• Caused by malfunction of the thermoregulatory mechanism of the body

• Signs = sudden collapse, loss of consciousness (LOC), elevated body temp (104°F or higher), shallow breathing, rapid pulse

• Treatment = call 9-1-1, heroic effort to reduce body temp (have a chance if body temp reduced in 1st 45 min), body temp reaches 106°F or higher, the higher the mortality rate)

Tackling the Heat

• Dehydration/heat illness is completely preventable• Key risk factors for heat problems:

– Days 1-2 of conditioning– Temperatures

• Caution = 80°F or above with humidity 90 or above• Danger = 90°F or above with any humidity• Un-acclimated athletes• Already dehydrated - thirst is not an indicator of dehydration. If

you become thirsty it is too late• Out of shape• Overweight• Supplements - if it revs you up, it heats you up

Tackling the Heat

• How do I avoid problems?

– Keep them cool - the cooler they stay, the better they play- take breaks, provide shade, have practice at a cooler time

– Hydration is the key:

• 6 step plan for hydration1. Bring it to the game: Hydrate before, during and after. Have

athletes show you they brought it to practice/game or make it available

2. Get ready to play: have athletes drink fluids 2-3 hrs before practice or competition

Tackling the Heat

3. Take a break: schedule frequent water breaks, athletes should drink something every 15-20 min to help maintain fluid levels

4. Put it back: weigh athletes before and after workouts and have them drink at least 20 oz. per pound of weight loss.

- if athletes are hydrated, weight loss is minimal5. Speak up: encourage athletes to speak up if they aren’t feeling well or

are experiencing signs of hydration

6. Monitor: one way to watch is monitor urine check color and volume: pale and plentiful = good hydration• darker yellow and minimal = low on fluids

Tackling the Heat

• What do I drink?– Water is not enough– Recommendation is 50% water and 50%

sport drink before, during and after an activity that lasts 45 min or longer

– Sports drinks provide electrolytes and taste good so athlete may drink more

Tackling the Heat

• What else can I do?

– Focus on high risk athletes, spot subtle signs of problems– Uniform concerns - limit use of full padding in football when

there is high humidity and high temps– Counter the culture - don’t push the limits, you will lose, don’t

ignore warning signs - Get them off the field and stop them before they get worse

– Train them, don’t strain them - start slow and build slow– Off the field behavior - sickness, poor nutrition can lead to

problems

Hypothermia

• Hypothermia = decreased body temperature

• Caused by low temperatures accentuated by wind, dampness or wetness and/or a combo of these

• Small drops in core temp can lead to problems with coordination

• Shivering ceases below 90°F and death is imminent if drops to below 85°

Hypothermia

• Key is prevention– Clothing: dress in layers of clothing that are

lightweight, but allow free passage of sweat and bodyheat - remove layers that become damp or wet

– Warm-up properly– Hydrate: dehydration in cold weather

reduces blood volume, less fluid to warm tissue

Altitude

• What happens at altitude? – For every thousand feet above sea level,

there is a 1% decrease in oxygen uptake– Often, the athletes body will compensate

for the decrease in oxygen uptake with tachycardia (abnormal heart rate above 100 BPM)

– Body needs to respond = hyperventilation– All leads to decrease in performance

Altitude

• What happens?– Because of the oxygen deficiency, red blood cells

become less saturated and deprive the body of oxygen

• What to do?– Adaptation: arrive early

• Minimum 3-4 days, probably takes 3-4 wks for body to adjust

Altitude

• Altitude sickness:

– Go from low to moderate altitude– Headache, nausea, vomiting, sleep

disturbance = usually lasts 3 days– Due to less oxygen to brain– Get athlete back to his/her normal altitude

Lightning

• Research indicates that lightning is the #2 cause of death by weather; about 110 deaths per year (until recent hurricanes)

• Should have a plan in place for such weather

• Flash-to-bang method

– An estimation of how far away lightning is

– Count the seconds between the lightning flash and the bang of thunder

– Every 5 sec. between the flash and the bang = 1 mile – NCAA recommends that at 30 sec. the athlete needs

to evacuated – When the count is 15, seek immediate shelter– Recommended that 30 minutes pass after the last

sound of thunder is heard or lightning strike is seen before resuming play