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Advice for Training in a Hot Climate

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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:
Excessive / over-strenuous excercise in hot & humid climate
Lack of proper acclimatisation - newer players will be more at risk
Poor physical fitness
Other Risk Factors:
Dehydration
Sleep Deprivation
Recent history of viral illness, diarrhoea or vomiting
Lifestyle behaviours - excessive alcohol use, drug/medications use.
Wearing non-permeable clothing such as cotton
Sunburn
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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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

	Sun 19-May-13 Club News: GAA News...

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