H & S Info

As with all contact sports and physical training, there is a risk of personal injury. We always advise that participants have adequate medical insurance prior to taking part in this, or any vigorous contact sport or activity. We have provided some common-sense health precautions to ensure your safe and enjoyable participation. However, the responsibility remains with the individual to vouchsafe their own health.

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:

  • 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 vigilant 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 trained 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.