• Playing in hot weather will result in extra fluid loss (dehydration)
• Even small degrees of dehydration will cause a decrease in performance and this can occur at any stage of a match/competition particularly in hot conditions
• Dehydration contributes to fatigue and may make you more suseptible to cramps, heat stress and heat stroke
• Children are at a greater risk of heat stress

FOR WHOM

• Players, umpires, coaches, officials, teachers and spectators

WHAT TO WEAR

• wear light clothing - light in both colour and weight
• wear a hat or visor - a broad brimmed hat is preferred
• wear a 30+ sunscreen to prevent skin damage and skin cancer
• wear sunglasses to protect your eyes

DO NOT WAIT TO FEEL THIRSTY BEFORE YOU DRINK!

DRINK PLENTY OF WATER

• sweat is mainly water and very little salt; salt tablets are not necessary and can make dehydration worse
• drink cool water - it is absorbed more rapidly than warm water. If exercise is going to continue for more than 1 hour, use a sports drink
  (a carbohydrate drink of 5-10% concentration with the addition of a small amount of sodium)
• thirst is a poor indicator; it is a late signal of severe fluid loss

FLUID REPLACEMENT ROUTINE

• Avoid starting exercise dehydrated. Drink plenty of fluids for several hours prior to participating
• Drink at least 500ml (2-3 glasses) ½ to 1 hr before a game
• Drink at least 200ml (1-2 glasses) every 15 mins during a game
• Drink at least 500ml to 1 litre (5-6 glasses) after a game and continue to drink until fluid losses are replaced

• Assess your fluid requirements by weighing yourself before and after exercise or sport
  • 1kg lost = 1 litre of fluid lost
  • 2kg lost = 2 litres of fluid lost, etc
• If you have lost weight, increase the amount you drink throughout the game the next time you play
• If you lose 5% of your body weight, serious heat injury can occur (eg: if you lose 3 ½ kg when your weight is 70kg)
• After participating, aim to replace more than the fluid lost as sweating and fluid loss continues after exercise

• fatigue
• nausea
• headache
• confusion
• light-headedness
• These indicate you should stop, drink more fluids and cool down. Seek medical treatment if these symptoms don’t improve rapidly
• Also remember to keep an eye on your partner or team mates who may not realise they are suffering from dehydration or heat stress
• Take extreme care if exercising for more than 30 minutes in very hot weather (>34oC)

Dehydration, heat and sun injury can be prevented and should be part of a players pre-activity plan, so . . .

BEAT THE HEAT

EMERGENCY PLAN

• Lie the victim down
• Loosen and remove excessive clothing
• Cool by fanning
• Give cool water to drink if conscious
• Apply wrapped ice packs to groins and armpits