August 8, 2007

BIRMINGHAM, Ala. – Kids are heading back to school. Sports practices are in full swing. And, temperatures in Birmingham are soaring this week. The threat of heat-related illness is extremely high, especially for athletes. The key to avoid overheating is to stay hydrated, says Brenda Baumann, M.D., team physician for the UAB Blazers and associate professor of UAB Family and Community Medicine.

“Athletes should start drinking water from the time they wake up in the morning,” she said. “Drink at least 16 ounces of water one hour before a game or practice, and then eight ounces every 20 minutes during. Don’t rely on thirst, because people can be 5 percent dehydrated before they feel thirsty.”

Warning signs of heat exhaustion include dizziness, cramps, headaches, light headedness, and decrease in sweat, she said. These should all signal athletes to take a break and hydrate.

Water is an excellent beverage choice, Baumann says. But, for the extremely active athletes, like football players or cross-country runners, sports drinks are even better. While drinks that contain too much sugar can cause nausea in the heat, many sports drinks, such as Gatorade, have been scientifically tested and perfected to contain just enough sodium and glucose to energize and hydrate athletes.

A good way for people to assess hydration is to weigh themselves before and after physical activity, Baumann says. For every pound lost, one pint of fluid should be consumed before the next exercise session begins.

Baumann encourages people to avoid caffeine and alcohol in the hot weather since these beverages increase urination and can lead to dehydration. Parents, teachers and coaches all need to watch out for young children and older adults, who are at an increased risk of dehydration and heath exhaustion, she says. Kids don’t sweat very much, and many older people take medication that slows their heart rate, decreases their thirst and alters the body’s ability to regulate heat.