Some Like it HotSome Like it Hot: : Hydration & Exercise Hydration & Exercise

in the Heatin the HeatSemper Fit Health Semper Fit Health

Promotion PresentationPromotion Presentation

OverviewOverview Heating Up and Beating DownHeating Up and Beating Down

– Internal Source: Body Heat 101Internal Source: Body Heat 101– Environmental Source: Heat & HumidityEnvironmental Source: Heat & Humidity

So What?So What?– Common Heat IllnessesCommon Heat Illnesses

What You Can Do . . .What You Can Do . . .– Acclimatize Acclimatize – Dress to CoolDress to Cool– HydrateHydrate

Bonus Facts & TipsBonus Facts & Tips Best PracticesBest Practices May ObservancesMay Observances Questions?Questions? Points of ContactPoints of Contact

Body Heat 101Body Heat 101 Exercise produces heatExercise produces heat To reduce heat, blood circulating To reduce heat, blood circulating

in our veins (venous blood) isin our veins (venous blood) isbrought to the skin’s surface brought to the skin’s surface

Sweat glands secrete water Sweat glands secrete water onto the skinonto the skin

When the H2O evaporates, the When the H2O evaporates, the surfaced blood is cooledsurfaced blood is cooled

In favorable environmental conditions, these In favorable environmental conditions, these mechanisms will prevent body temp from rising mechanisms will prevent body temp from rising

more than about 2more than about 2°° – 3 – 3°° F (even during F (even during heavy PT)heavy PT)

Forecast: Heat & HumidityForecast: Heat & Humidity

Hot, humid climates are the most Hot, humid climates are the most stressful conditions in which to PT stressful conditions in which to PT – In high humidity (>60%), sweat does not In high humidity (>60%), sweat does not

evaporate as quickly from the skinevaporate as quickly from the skin– As venous blood moves to the surface to be As venous blood moves to the surface to be

cooled, the amount of blood available to the cooled, the amount of blood available to the muscles (including the heart muscle) muscles (including the heart muscle) decreases . . . decreases . . . Extra stress on the heart & lungsExtra stress on the heart & lungs Increased heart rateIncreased heart rate

Additional ConsiderationsAdditional Considerations

Other conditions that can limit the ability to Other conditions that can limit the ability to regulate temperature:regulate temperature:– Old age* (> 65 yrs)Old age* (> 65 yrs)– Youth* (0 – 4 yrs)Youth* (0 – 4 yrs)– Obesity*Obesity*– Fever*Fever*– DehydrationDehydration– Heart DiseaseHeart Disease– Mental IllnessMental Illness– Poor CirculationPoor Circulation– SunburnSunburn– Prescription Drug Use*Prescription Drug Use*– Alcohol UseAlcohol Use

*Greatest Risk *Greatest Risk FactorsFactors

Common Heat Illnesses:Common Heat Illnesses:Heat RashHeat Rash

DefinitionDefinition– Skin irritation from excessive sweating during Skin irritation from excessive sweating during

hot, humid conditions hot, humid conditions Facts & SignsFacts & Signs

– Looks like a red cluster of pimples or small Looks like a red cluster of pimples or small blisters; more likely to occur on the neck and blisters; more likely to occur on the neck and upper chest, in the groin, under breasts, and in upper chest, in the groin, under breasts, and in elbow creases; most common in young elbow creases; most common in young childrenchildren

TreatmentTreatment– Find a cooler, less humid environment Find a cooler, less humid environment – Dry the affected areaDry the affected area– Dusting powder might provide some comfortDusting powder might provide some comfort

Common Heat Illnesses:Common Heat Illnesses:Heat CrampsHeat Cramps

DefinitionDefinition– Muscle pains or spasms that happen during heavy exerciseMuscle pains or spasms that happen during heavy exercise

Facts & CausesFacts & Causes– Usually occur in the abdomen, arms, or legs; heavy Usually occur in the abdomen, arms, or legs; heavy

sweating depletes the body’s salt and moisture; cramps can sweating depletes the body’s salt and moisture; cramps can also be a sign of heat exhaustion also be a sign of heat exhaustion

TreatmentTreatment– Stop exercisingStop exercising – Rest in a cool placeRest in a cool place– Drink water, clear juice or a sports beverageDrink water, clear juice or a sports beverage– Continue to rest for a few hours after cramps subside Continue to rest for a few hours after cramps subside

(further exertion could lead to heat stroke / exhaustion)(further exertion could lead to heat stroke / exhaustion)– Seek medical attention if cramps do not subside in one hour Seek medical attention if cramps do not subside in one hour

Common Heat Illnesses:Common Heat Illnesses:Heat ExhaustionHeat Exhaustion

Definition & InfoDefinition & Info– An illness that can precede heatstrokeAn illness that can precede heatstroke– The most commonly diagnosed heat illness among athletesThe most commonly diagnosed heat illness among athletes

Signs & SymptomsSigns & Symptoms– Weak, rapid pulse; low blood pressure; headache; nausea; Weak, rapid pulse; low blood pressure; headache; nausea;

dizziness; general weakness; paleness; cold, clammy skin; dizziness; general weakness; paleness; cold, clammy skin; profuse sweating; elevated core body temp (>104profuse sweating; elevated core body temp (>104°° F or F or 4040°° C) C)

TreatmentTreatment– Stop exercisingStop exercising– Move to a cool, ventilated areaMove to a cool, ventilated area– Lay down and elevate feet 12” – 18”Lay down and elevate feet 12” – 18”– Give fluids Give fluids

(non-alcoholic / non-caffeinated)(non-alcoholic / non-caffeinated)– Monitor temperatureMonitor temperature

Common Heat Illnesses:Common Heat Illnesses:Heat StrokeHeat Stroke

DefinitionDefinition– A life-threatening illnessA life-threatening illness; body temp rises rapidly (within ; body temp rises rapidly (within

minutes)minutes) Signs & SymptomsSigns & Symptoms

– Hot, dry skin; bright red skin color; rapid, strong pulse; Hot, dry skin; bright red skin color; rapid, strong pulse; labored breathing; dizziness; nausea; confusion; loss of labored breathing; dizziness; nausea; confusion; loss of consciousness; elevated core body temp (>105consciousness; elevated core body temp (>105°° F or 41 F or 41°° C) C)

TreatmentTreatment– Stop exercisingStop exercising– Remove as much clothing as possibleRemove as much clothing as possible– Cool the body immediately in any way Cool the body immediately in any way

possible (wet towels, ice packs/baths, possible (wet towels, ice packs/baths, fan, alcohol rubs)fan, alcohol rubs)

– Give fluids Give fluids (non-alcoholic / non-caffeinated)(non-alcoholic / non-caffeinated)

– Transport to an Emergency Room immediatelyTransport to an Emergency Room immediately

Other Heat-Related Other Heat-Related IllnessesIllnesses

Heat EdemaHeat Edema– DefinitionDefinition

Swelling of ankles and feetSwelling of ankles and feet– TreatmentTreatment

Elevate legs and feetElevate legs and feet Heat Syncope*Heat Syncope*

– DefinitionDefinition Sudden dizziness or faintingSudden dizziness or fainting One of the most common heat illnessesOne of the most common heat illnesses Generally occurs during the 1Generally occurs during the 1stst 3 – 5 days of heat exposure 3 – 5 days of heat exposure

**Heart medications such as beta blockers Heart medications such as beta blockers can increase the risk of this illnesscan increase the risk of this illness

– TreatmentTreatment Elevate legs and feetElevate legs and feet Rest in a cool locationRest in a cool location

AcclimatizeAcclimatize ““Heat acclimatization” = Heat acclimatization” =

Improved tolerance to heatImproved tolerance to heat Acclimatizing can take up 14 daysAcclimatizing can take up 14 days Acclimatization can be: Acclimatization can be:

– PassivePassive (just moving to or visiting a hot climate) &/or (just moving to or visiting a hot climate) &/or– ActiveActive (purposely training in the heat) (purposely training in the heat)

Good news . . . Heat acclimatization can improve Good news . . . Heat acclimatization can improve an individual’s tolerance to heat as shown in: an individual’s tolerance to heat as shown in:

Decreased incidences or severity of heat illnessesDecreased incidences or severity of heat illnesses Improved fitness levels (reduced cardio, thermal, and Improved fitness levels (reduced cardio, thermal, and

metabolic strain)metabolic strain) Improved ability to regulate core temperature and dissipate Improved ability to regulate core temperature and dissipate

heatheat

Dress to CoolDress to Cool ColorColor

– Dark colors absorb heatDark colors absorb heat– Light colors reflect heatLight colors reflect heat

FabricFabric– Choose breathable, light fabricsChoose breathable, light fabrics– Cotton “breathes”Cotton “breathes”– Most synthetic materials retain heat Most synthetic materials retain heat

AmountAmount– Wear as little clothing as possible Wear as little clothing as possible

in consideration of the sportin consideration of the sport– If pads, helmets, or other protective gear are worn, be If pads, helmets, or other protective gear are worn, be

aware that they might increase the risk of heat illnessesaware that they might increase the risk of heat illnesses

HydrateHydrate

Weigh in before & after PT Weigh in before & after PT

to determine fluid to determine fluid

replacement needsreplacement needs

Drink water before, during and afterDrink water before, during and after– 20 min before 20 min before → → 7 – 10 oz 7 – 10 oz – Every 15 min during Every 15 min during → 8 – 10 oz→ 8 – 10 oz– Within 2 hrs after → 24 oz for every lb lostWithin 2 hrs after → 24 oz for every lb lost

HydrateHydrate

For PT lasting longer than 90 minutesFor PT lasting longer than 90 minutes– 8 – 10 oz sports drink can be consumed 8 – 10 oz sports drink can be consumed

to replace electrolytes lost through to replace electrolytes lost through sweatsweat

Cold water & fluids are Cold water & fluids are recommended for vigorous PTrecommended for vigorous PT– Helps regulate core body tempHelps regulate core body temp– Cold water (41Cold water (41° F) is absorbed ° F) is absorbed

faster from stomach than warmfaster from stomach than warm

Bonus Facts & TipsBonus Facts & Tips Skin temp is not a good indicator of core tempSkin temp is not a good indicator of core temp Pace yourselfPace yourself If your heart is pounding or you are gasping for If your heart is pounding or you are gasping for

breath, breath, stop all activitystop all activity and find a cooler environment and find a cooler environment ASAPASAP

If possible, avoid PT during the hottest part of the day If possible, avoid PT during the hottest part of the day (usually between 1000 & 1500 during the summer)(usually between 1000 & 1500 during the summer)

Apply sunscreen 30 minutes before going outdoors Apply sunscreen 30 minutes before going outdoors and reapply according to package directions and reapply according to package directions – Sunburns:Sunburns:

Affect the body’s cooling mechanism Affect the body’s cooling mechanism Cause loss of body fluidsCause loss of body fluids Are painful and damaging to the skinAre painful and damaging to the skin

Best PracticesBest Practices Check the Weather (with Heat Index) Check the Weather (with Heat Index) Allow Sufficient Time to Acclimatize (1 – 2 Weeks)Allow Sufficient Time to Acclimatize (1 – 2 Weeks) Wear Light-Colored, Loose-Fitting, Breathable Wear Light-Colored, Loose-Fitting, Breathable

Clothing Clothing Stay HydratedStay Hydrated Reduce Gear if possible & Find Shade for Rest PeriodsReduce Gear if possible & Find Shade for Rest Periods Monitor Yourself & OthersMonitor Yourself & Others Take Action at the 1Take Action at the 1stst Signs of Illness Signs of Illness Eat Regularly Eat Regularly

– 5 – 6 small meals throughout the day5 – 6 small meals throughout the day– fruits & vegetables contain waterfruits & vegetables contain water

Wear SunscreenWear Sunscreen

May ObservancesMay Observances National Employee Health & National Employee Health &

Fitness DayFitness Day

National Physical Fitness &National Physical Fitness &Sports MonthSports Month

Melanoma / Skin Cancer Melanoma / Skin Cancer Detection & Prevention MonthDetection & Prevention Month

Questions?Questions?

Points of ContactPoints of Contact

MARFORRES - Marine Corps Community ServicesMARFORRES - Marine Corps Community ServicesSemper Fit Program Semper Fit Program

2000 Opelousas Avenue, New Orleans, LA 701462000 Opelousas Avenue, New Orleans, LA 70146(504) 697-9768 (Fax)(504) 697-9768 (Fax)

http://www.marines.mil/unit/marforres/MFRHQ/MCCS/SemperFit/Health.aspx http://www.marines.mil/unit/marforres/MFRHQ/MCCS/SemperFit/Health.aspx

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mfr_semper_fit@usmc.milmfr_semper_fit@usmc.mil

Semper Fit

Director

(504) 697-8121

Health Promotion Coordinator

(504) 697-9693

Semper Fit

Coordinator

(504) 697-9691