Preventing and Treating Heat-Related Disorders
Prevention Strategies
1. Acclimatization
- Gradually increase exposure to hot environments over 7-14 days
- Allow body to adapt by:
- Increasing sweat rate
- Earlier onset of sweating
- Reduced salt loss in sweat
- Improved blood distribution
Start with shorter, less intense workouts when adapting to hot conditions, and progressively increase duration and intensity.
2. Hydration Management
- Pre-hydrate before exercise (400-600ml 2-3 hours before)
- Drink water regularly during activity (150-350ml every 15-20 minutes)
- Monitor urine color (should be pale yellow)
- Replace electrolytes for activities lasting over an hour
Many athletes wait until they feel thirsty to drink water, but thirst is actually a late indicator of dehydration.
3. Environmental Considerations
- Schedule activities during cooler parts of the day
- Wear appropriate clothing:
- Light-colored
- Loose-fitting
- Moisture-wicking materials
- Seek shaded areas when possible
- Monitor humidity levels and temperature
Treatment Approaches
1. Heat Cramps
- Immediate rest in cool environment
- Gentle stretching of affected muscles
- Oral rehydration with electrolyte solutions
- Light massage if comfortable
