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Proper Hydration to AVOID AND PREVENT HEAT RELATED INJURIES WHEN PLAYING SOCCER

There are some simple guidelines which have been prepared by the American College of Sports
Medicine (ACSM) when it comes to running activities in a hot and/or humid environment. The goal in
participating in hot weather is to avoid fluid loss from the body or dehydration. Water not only accounts
for some 98% of our body composition, but functions to help deliver oxygen to working muscles, and
keeps the body from overheating during strenuous activity. Hard working muscles generate heat which
is dissipated through the act of sweating. Evaporation of sweat on the skin allows the body to get rid of
this heat and cool it off. In looking at the objectives for advising officials and participates about this
subject it seems that the following categories are areas requiring attention:

1. To educate athletes and event officials about the most common forms of environmental illness
including predisposing conditions, warning signs, susceptibility and incidence reduction.

2. To advise officials of their legal responsibilities and potential liability with regard to event safety and
injury prevention

3. To recommend that officials consult local weather archives and plan games at times likely to be of
low environmental stress to minimize detrimental effects on athletes.

4. To encourage officials to warn athletes about environmental stress on game \ practice day and the
implications for heat and cold illness.

5. To inform officials of preventive actions that may reduce debilitation and environmental illness.

6. To describe the personnel, equipment, and supplies necessary to reduce and treat cases of collapse
and environmental illness.

To this end, after review of the available literature and after consultation of various medical authorities
and officials it was felt that the following recommendations are some key guidelines for soccer
participation in the heat:

1. Avoid dehydration and make sure you pre-hydrate: Don’t wait till you feel thirsty because the body
will not be able to tell you in time that you are dehydrated, here are some practical recommendations:
 2 hours before exercise, drink at least 16 oz or 500 ml (an average bottle of
water)
 1 hour before exercise, drink at least 08 oz or 250 ml (half an average bottle of
water
 During the exercise, drink at least 4 to 8 oz every 15 – 20 minutes
 Immediately after the exercise, drink at least 16 oz or 500 ml of water or an
electrolyte replacing drink
 1 hour after a training session or game consider drinking 16 oz or 500 ml of skim
milk or chocolate milk for protein and muscle repair

2. As a rule of thumb you should drink at least 500 ml for every 20 lbs of body weight, therefore,
someone weighing 140 lbs needs to drink at least 3500 ml of fluid per day if training or playing that day.

3. Drinking carbohydrate and electrolyte fluids may be beneficial in avoiding heat trauma.

4. Wearing light breathable clothing is advised.

5. Officials should be very cautious in authorizing games and practices in environments where the
temperature plus humidity combined are 35 C and over. They should inquire of the participants to
ensure pre-event hydration, medication use and susceptibility to heat injury ( prior occurrence). Also
unlimited substitution is recommended during games as is frequent fluid brakes and fluid availability on
both sides of the field.

6. Warning flags could be posted on the field as follows:
 green – proceed with caution heat stress possible
 amber – moderate risk to heat stress
 red – high risk to potential heat stress
If used they should be posted at locations easily seen by participants, support staff, medical staff and
spectators.

The other issue to consider is, and you may be asking yourself at this point, what are the risk factors
which could predispose a soccer player to heat injury. Listed below are a the major risk factors but this is
by no means an exhaustive list:
1. Not being acclimatized
2. Unfit
3. Hypo hydration
4. Hyper hydration
5. Use of a variety of medications or supplements
6. Persons with persistent, disabling mental illness
7. Certain medical conditions (cardiac, lung)

How can you tell if one of your soccer players is experiencing heat injury? Below is a list of the early
warning signs to look for and again this is not an exhaustive list:
1. Flushed face
2. Hyperventilation or shortness of breath
3. Headache
4. Dizziness
5. Tingling arms
6. Goose bumps (hair on arms standing on end)
7. Chilliness
8. Poor coordination
9. Confusion, agitation, uncooperativeness
A preseason or pre-event conditioning program, when combined with an 8 – 14 day period of
acclimatization, may further reduce the risk of heat injury.
There are 3 main types of heat injury identified in the medical literature:

1. Heat Cramps – these are the mildest form of heat trauma and are commonly related to low body
sodium and chloride levels.
Signs & Symptoms include – weakness, muscle cramps, collapse with low blood pressure.
Treatment – is aimed at replacing the salt loss and can be oral or by intravenous if vomiting is a problem.
Having athletes put a little extra salt on their food the day before and day of game can be a helpful way
to avoid this condition.

2. Heat Exhaustion – this is a more severe medical event as follows.
Signs & Symptoms include – weakness, irritability, collapse, unable to sweat adequately to promote body
cooling, my proceed in the more ominous heat stroke and a fine rash is often present.
Treatment – remove athlete to a cooler environment, use ice baths, fans.

3. Heat Stroke – THIS IS A MEDICAL EMERGENCY – it is due to a failure of the heat-controlling
mechanism. It may occur merely as a result of exposure to heat.
Signs & Symptoms include – mental confusion, headache, poor coordination, delirium, convulsions and
death. The body temperature may be 106 F or 40.5 C or higher, the skin is usually hot and dry as the
sweating mechanism has failed.
Treatment – Call 911 and transport to a local Hospital. Rapid cooling is the goal using wet towels, spray
mist, sponge baths and removal from the heat. This condition could cause the athlete to go into shock
and coma may follow so immediate medical attention is required.

Reference:
American College of Sports Medicine POSITION STAND. Exercise and Fluid
Replacement, Medicine & Science in Sports & Exercise, 2007
Acknowledgements:
Dr. Rudy Gittens
Past Medical Director, Canadian Soccer Association
Submitted by:
Dr. Robert Gringmuth
Chair, OSA Medical Advisory Committee

Tryouts! It's time to come Home!

Posted by NorWest Optimist Soccer Club at Dec 26, 2015 7:56PM PST
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Competitive Tryout Registration is open online November through January!
The sched can be found here: http://www.norwestsoccer.com/organizations/561/pages/65855

In the meantime, we do have limited spaces in most divisions for our 10 week, Indoor skills development program for the kids who want to “tune up” before tryouts!
Our Development and Competitive streams run Mondays through Thursdays. Jan 4-March Break

Recreational skills program runs over nine Saturdays between January 2nd and March Break. Great for seeing friends, staying active and having a good time.

Registration and schedules are both online!

Volunteers Needed!

Posted by NorWest Optimist Soccer Club at Feb 13, 2015 11:11AM PST ( 0 Comments )
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We are in need of volunteers!

We need conveners for many of our younger aged divisions: U4, U5, U7, U8G, U9B, U10G and coaches for ALL divisions!

Most convening can be done from home!
Please contact us if you are interested or have questions about how you can help!
admin@norwestsoccer.com

OSA Coach Courses at NW!

Posted by NorWest Admin at Jan 10, 2015 9:27PM PST
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We are hosting OSA Coaching Courses this year and want to encourage all our coaches to join us at them!
You can take them all or take just the ones that you’re interested in at the moment!

Registration is open online.

LTPD Coaching Courses

The Canadian Soccer Association’s NCCP workshops will give you the confidence to succeed as you enter the ranks of certified coaches in Ontario. Each level features education on age-appropriate coaching for each level of play. These courses are recommended for our House League coaches and are required for our Competitive Coaches

www.norwestsoccer.com/clubs/936/pages/36788

Contact admin@norwestsoccer.com with inquiries or visit during our posted office hours.