It Is Brutal Hot Outside Right Now!

Just a Friendly Reminder. . .

It is brutal hot outside right now.

CNN reports that the “heat index values” – how it feels outside – have been running over 125 degrees Fahrenheit in the worst areas. The heat index scale is designed to describe how intense heat feels, which includes factors such as humidity.

In working multiple camps this summer – the athletes have not been prepared for this heat. Most of you have already heard all of this, but now would be a nice time for a friendly reminder. As the athletic trainer for these camps, I am not nearly as active as the athletes. However, each day I have easily taken down a gallon of water and a few cups of some sports drink.

Here are some examples of stories that I have heard over the camps:

- Have you drank enough today? “I drank a lot of water. Two or three cups.”

- When’s the last time you have used the bathroom? “”First thing this morning.”

- Have you eaten anything? “I had a couple bananas.”

These are never good signs when it is six o’clock in the evening and people start cramping up during activity.

These are just a few symptoms for dehydration:

- Headache
- Fatigue
- Nausea
- Dizziness
- Decreases bathroom breaks
- Decreased sweating

If your body is telling you it is thirsty, you are already a little behind when it comes to hydration. Another great way to check your hydration levels is to check the color of your urine. Yes, it sounds pretty nasty, but it is an excellent way to take a quick measure of your hydration levels.

If your urine is pale like lemonade, that’s a sign of proper hydration. If it’s dark like apple sauce, you need more fluids. With proper hydration and a sound diet, most of the time, you will be in good shape.
Use a water bottle that you brought to be your guide through the process. For example – I carry around a half gallon container (yes I get made fun of) throughout the day. It serves as my reference for that days H20 intake. Plus, I would not always bank on water being in the dugout for every game in the summer.

This is information that you should have heard before this point in time. However, each year around this time, the athletes tend to struggle and need a little refresher.

Enjoy what is left of your summer and stay cool.

Chris Ham, MSA, ATC, CES
Athletic Trainer
Vanderbilt University Baseball