During the spring and summer months temperatures can be extremely warm. It is important to know proper hydration guidelines while exercise to keep your body from experiencing dehydration.

First of all, proper hydration starts before the event even begins. Pre-Exercise hydration strategies include consumption of a 500-600mL (17-20oz) sports drink or water 2-3 hours prior to the event.

Also consumption of a 200-300mL (7-10oz) sports drink or water 10-20 minutes prior to the event. During exercise hydration strategies include consumption of a 200-300mL (7-10oz) sports drink or water every 10-20 minutes. Individuals participating in activities with frequent breaks, such as baseball, football, softball, and track & field, should consume small volumes of fluid at regular intervals. Furthermore individuals participating in activities where breaks only occur during time-outs or between quarters, such as distance running, field hockey, lacrosse and soccer, should ingest enough fluids to maximize hydration. The next step in proper hydration is post-event hydration. To complete this an individual should consume fluids within 2 hours after the event.

The following are some basic guidelines to follow when looking for a drink to stay hydrated. Most important is to know your sweat rate. To calculate your sweat rate: weight loss during exercise in ounces + fluid consumed during exercise in fluid ounces = amount should drink to replace sweat loss. Fluids containing 6-8% carbohydrates are beneficial, beverages with higher levels may slow the emptying of the stomach and cause bloating or feeling full. Furthermore the fluid of choice should contain electrolytes and fluids containing fructose, caffeine, and carbonation should be avoided.

It is also important to know the signs and symptoms of dehydration and how to treat it. The following are some signs & symptoms that can be related to dehydration: thirst, irritability, general discomfort, headache, weakness, dizziness, cramps, chills, vomiting, nausea, head or neck sensations, decreased performance.

An individual who is suspected to have dehydration and is conscious and cognizant should be treated with aggressive oral re-hydration. Treating dehydration early can help avoid a more serious heat illness such as heat cramps, heat exhaustion, and heat stroke.

The signs and symptoms of heat cramps include muscle twitching, ramps in arms, legs and abdomen. Treatment of heat cramps should consist of an increase in fluid intake, passive stretching and rest in a cool place. Heat exhaustion is a more serious condition and may present with profuse sweating, excessive thirst, rapid heart beat, weakness, dizziness/ fainting, headache, and skin that is pale, cold and/or clammy. Treatment includes an increase in fluids, adding salt to the diet and rest in a cool place. Additionally IV fluids may be necessary if condition does not improve and activity should be avoided until the situation is under control. Lastly heat stroke is the most serious and is a medical EMERGENCY. Signs & symptoms include skin that will be hot & dry, irritability, disorientation, glassy eyes, rapid pulse, and a decrease in blood pressure. Treatment should involve decreasing the body temperature by ice or ice towels and transportation to a hospital immediately.

Spring and summer are popular times for people to get out and start exercising after the long cold winter. Along with a new exercise routine injuries can occur. Most minor injures can be treated with Rest, Ice, Compression and Elevation (RICE). However there always seems to be confusion when it comes to ice vs heat and when to use each. This article will define the lines between the two and explain when the use of ice or heat is implicated.

When to use ice. Ice can be use for acute (new) or chronic (old) pain, acute or chronic muscle spasm, Acute inflammatory injury, post surgical pain and swelling, superficial 1st degree burns.

When not to use ice. The person has decreased cold sensitivity and/or hypersensitivity, cold allergy, circulatory or sensory impairment, Raynaud's phenomenon, hypertension, uncovered open wounds, cardiac/respiratory disorders, and arthritis.

When using ice it should be applied for 20 minutes on followed by 90 minutes off and repeated throughout the day, for the first 24-72 hours, depending on the severity of the injury. Treatment time is limited to 20 minutes because leaving ice on for an extended period of time can lead to additional tissue damage. Typical sensations that a person should feel during an ice treatment include a cold feeling, followed by a burning sensation, after which aching will be felt and then numbness. Do not apply frozen gel packs or chemical ice packs directly to the skin, use a plastic bag or a towel as a barrier. The most common injuries that ice is used for are muscle strains, ligament sprains, and contusions, but it can also be used in the acute phases of bursitis, tenosynovitis and tendinitis. It's best quality is being able to help control pain and swelling that accompany an injury.

When to use heat. Heat is best when used for sub-acute or chronic injuries (longer than 2-3 days), to reduce ecchymosis and muscle spasm, increase blood flow to help gain range of motion, resolve hematoma and facilitate tissue healing. Heat is not recommended when there is acute inflammation/ swelling, acute injuries, impaired circulation, poor/ impaired sensation, impaired thermal regulation.

Heat should also be applied for 20 minutes followed by 90 minutes off. During treatment checking the skin and/ check the temperature of the heating device is recommended to prevent burns. Heat is typically used before activity or stretching to increase range of motion. It can also be used to reduce joint stiffness and promote healing in later stages of rehabilitation. Heat should never be used with an acute (new) injury as this can lead to increased pain and swelling.

Towson Sports Medicine & Towson Orthopaedic Associates continue to offer their popular Sports Injuries Clinic. The clinic is designed for athletes that need a same day appointment for acute sports injuries.

CALL FOR A SAME DAY APPOINTMENT
410-337-5311

There will be a board certified sports medicine physician. A Certified Athletic Trainer is also available through our hotline for sports injury evaluations and questions by appointment only.

Location:
TOWSON SPORTS MEDICINE CENTER
Towson Orthopaedic Associates
RUXTON PROFESSIONAL CENTER
8322 BELLONA AVENUE  •  TOWSON, MD 21204

Towson Sports Medicine is a tournament organizer's top choice to provide athletic training services at events across Maryland. If your organization is looking to provide sports medicine coverage at your next event, please call us at 410-337-8847. Look for our tent and banner at the following tournaments.

Look for our TSM flags if you need any
sports medicine assistance.

Elite Soccer Tournaments:

• March Mania Boys and Girls
• March Madness Boys and Girls
• Columbia Invitational
• SAC United Premier Showcase
• Maryland State Youth Soccer Association State Cup

Aloha Tournaments:

• Lax Splash
• Charm City
• Beach Lax
• Summer Sizzle
• Cockeysville Recreational
  Lacrosse Tournament