Hello Fighting Squirrels. Sorry, it has been a few weeks since I've hit the blog. Things have been busy, and another year at Mary Baldwin College is quickly coming to a close. I must say Happy Birthday to Kate Carper. She has been my assistant for two years and is an avid supporter of all things Squirrel-like.
The weather has been great and I have seen many of you out there doing your off-season workouts. Even warmer weather is on the way, so here are a few tips on how to stay safe in the dog-days of summer. Exposure to extreme heat can cause problems for any athlete. This does not mean you should avoid working out in the heat. Athletes like to push themselves and pushing hard in the heat can be deadly. Wear loose, light colored clothing. Be sure to drink plenty of fluids. Water is usually the best thing. If you are going to be working hard for over 45 minutes a sports drink may be helpful. Workout in the morning or evening when it is a little cooler. Remember it is a combination of heat and humidity that causes problems. Be aware of the weather conditions. If you know your sport will be played in the heat, gradually increase your conditioning in the heat adding a few more minutes every couple of days. If you are working in the heat and start to feel ill you may be suffering from one of the following heat illnesses.
Heat illnesses come in three categories -- Heat cramps, heat exhaustion and heat stroke. Heat cramps are the least serious of the three conditions. If you have had heat cramps you know they are very painful. A muscle spasms and the muscle gets extremely tight. Cramps usually occur in the legs or abdomen. Drink fluids; water, a sports drink or fruit juice are options. Gently massage the cramp with ice; a little light stretching may also help. If the cramps stop, it is OK to begin playing again.
Heat exhaustion is a more severe condition. Most athletes will feel weak and may feel nauseous. The skin will feel cool and moist. The person may be pale or ashen. Heat exhaustion causes the body to sweat heavily to try and cool down. Move to a cooler place. Remove sweat soaked clothing and apply cool damp cloths or spray the person with cool water. Drink cool fluids, about 4 ounces every 15 minutes. Most people recover quickly from heat exhaustion, but if the person loses conscientiousness, refuses fluids or vomits call 911 or the local emergency number.
Heat stroke is the most severe heat-related illness. Heat stroke is a serious medical emergency. If you suspect heat stroke call 911. The person with heat stroke has an extremely high body temperature and red skin that can be dry or moist. The person my lose consciousness, have a rapid, weak pulse; rapid shallow breathing; confusion; vomiting and seizures. The best thing to do is rapidly cool the body by immersing the person up to their neck in cold water. If this can not be done, splash cold water on the person, get them in the shade, loosen restrictive clothing. Place ice bags on the person. Some people will tell you not to place the person in a tub of ice water. THEY ARE WRONG! Cool the person as quickly as possible.
A point of caution. Because we talk about heat illnesses in order; heat cramps, heat exhaustion, heat stroke, some people get the idea that the illnesses progress through these steps. They do not. An athlete can show no signs of heat illness and collapse from heat stroke.
Do not be afraid to workout in the heat, just be smart. Enjoy the nice weather, use your head and get ready for next year. March on squirrels.
