Heat exhaustion is common whilst playing sports or taking part in various leisure activities within hot climates and extreme temperatures in both the UK and around the globe. As an individual, a professional coach or fitness instructor, it is important to understand the risks and consequences of heat exhaustion to help prevent danger and optimise exercise performance in hot environments.
The main factors to consider in sports within warm climates are the early warning signs of dehydration which may act as a warning indicator for the onset of heat exhaustion. Heat exhaustion takes place when the body core temperature increases to a level between 37°C (98.6°F) and 40°C (104°F). Extreme temperatures within this danger zone are likely to cause chemical imbalances within the body tissues and affect the overall body cell function, regulation and control.
Preventing the risk of overheating is crucial in exercise and it is imperative that the fitness instructor or coach identifies the early warning signs of heat exhaustion to allow the athlete to excel at their given sport or event. Symptoms of heat exhaustion can vary depending on the level of water or salt depletion that takes place. The extent of the symptoms may vary from mild to severe depending on the level of the drop in body temperature. The below information gives an outline of associated symptoms, preventive measures and how to manage the potentially life-threatening problem.
Signs & Symptoms:
- Flushed warm skin
- Profuse sweating
- Dizziness & mental confusion
- Extreme fatigue, lethargic & weakness
- Excessive thirst
- Nausea & vomiting
- Rapid heart-rate
- Disorientated & reduced consciousness
- Muscle cramps
- Headache
- Les frequent urination & a more concentrated darker urine appearance
- A significant drop in sports performance
Prevention:
- Avoid too much direct sun exposure
- Consume plenty of fluids prior, during & post exercise
- Use shaded areas as much as possible
- Wear light coloured clothing & wear a thin hat
- Avoid prolonged & excessive extreme physical exertion in warm climates
Management:
- Remove from any heat source and move to a cool environment
- Avoid any further exercise or activity that may raise body temperature
- Sit or lie the individual down away from any hazards in a safe environment
- Remove all tight & restrictive items of clothing
- Use fans or any other cooling devices or methods such as ice towels to lower body temperature
- Take a cool shower or bath or sprinkle cold water on the individual
- Consume plenty of cool fluids (avoid caffeine & alcohol)
- Seek medical attention if required
Please feel free to contact the Manchester G4 Clinic to speak to a member of the team for any questions that you may have.