Advice for Training in a Hot Climate
The hot weather and humid conditions in Singapore put all athletes at risk of a heat related illness. The four main heat related illnesses are outlined in the table below:
|Illness||Signs & Symptoms||Severity||Treatment|
|Heat Muscle Cramps||Muscle Cramp, dehydration, thirst, sweating||Mild||Hydration, rest|
|Heat Syncope (Dizziness)||Dehydration, fatigue, pale skin, decreased pulse, light headedness, fainting||Moderate||Hydration, lie in shaded area with legs elevated.|
|Heat Exhaustion||As above + normal or elevated core temperature, dizziness, headaches, nausea, diarrhoea, urine output, profuse sweating, chills, intestinal cramps, urge to defecate, hyperventilation.||Moderate to High||Hydration, like in shaded area with legs elevated. Seek medical attention|
|Heat Stroke||As above + elevated core temperature, drowsiness, irrational behaviour, disorientation, irritability, seizures, loss of consciousness||High - medical emergency||Lie in shaded area and attempt to cool the body until medical help arrives|
Causes of Heat Related Illnesses:
Other Risk Factors:
Recent history of viral illness, diarrhoea or vomiting
Lifestyle behaviours - excessive alcohol use, drug/medications use.
Wearing non-permeable clothing such as cotton
If you have been exposed to any of the above risk factors, be more vigiland about the signs & symptoms mentioned above:
Preventing Heat Related illness - what you can do:
Stay hydrated - drink lots of water & sports drinks before, during & after training and matches.
Stay hydrated - avoid excessive alcohol, coffee & tea as they make the body lose fluids
Stay in the shade as much as possible
Wear breathable fabrics - dri-fit, climacool, cotton & polyester combination. Avoid Cotton t-shirts if your shirt gets sweat-soaked, change it.
Know your limitations - if you haven't trainned in a while or are new to Singapore, take it easy for your first few sessions.
If you feel any of the symptoms listed above, consult the first aider.
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