Jul 29

Tip of the Week – July Recap

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Coach Monika says…


From SIRC (Sport Information Resource Centre) Canada

June 24, 2015 • Modified


Feeling the Heat? Safety Tips!

Hot summer weather is settling in and everyone loves this time of the year. It is a good idea to know the right steps to keep protected from heat-related injuries.


Week 1:  Extreme Heat Affects the Body

  • Extreme heat combined with humidity affects the body and its attempts to cool itself.
  • When the air is saturated with water vapor body sweat doesn’t evaporate as well.


Week 2: The Body doesn’t get cooler – First Signs of Heat Illness

  • Normal or elevated body temperature
  • Body rash
  • Profuse sweating
  • Fast, shallow breathing and/or a fast, weak pulse
  • Heat cramps, nausea, vomiting, or diarrhea
  • Exhaustion, headache, dizziness, weakness, or fainting


Week 3:  Steps for Protection


  • Loose, lightweight material allows for better air circulation and facilitates evaporation of sweat.
  • Clothing should be light-colored and ideally made with a wicking fabric; avoid dark, non-breathing synthetic material.


  • Daily diet can be easily overlooked when dealing with the heat but increasing foods that have a high water content can help to stay hydrated.
  • Melons, strawberries and citrus fruits, or vegetables, such as cucumbers, celery, tomatoes and sweet peppers can help to survive the heat.


  • Drink water when the heat really turns up.
  • If moving at a high intensity for 45 minutes or more, sports drinks help to replenish lost electrolytes but are not recommended for everyday use.
  • It is also a good idea to avoid drinking sodas because they can actually have dehydrating effects.


Week 4:  Steps for Protection

Time of Day

  • Adjust workouts during a heat wave either by moving the training to an indoor air conditioned facility or keeping it outside by scheduling the workouts in ways to avoid the heat of the day. This may be an issue for swimmers in outdoor pools. Therefore, protect the skin!
  • Early morning or evening workouts are great.
  • Wearing reflective gear to be visible to traffic is important if athletes are running or biking home at night from training.


  • Human bodies can take the cold more than the heat; so give the body time to adjust.
  • Regular exposure to hot or humid conditions allows the body to adapt and reduce the risk of heat injury.
  • With the days getting longer everyone wants to be active outside. Sometimes, we get caught up in the enjoyment of those activities and forget to put safety first.
  • When combining heat, humidity and physical exercise, extra caution goes a long way to keeping cool and safe when the temperatures soar.

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