“BEAT THE HEAT”

PREVENTION OF HEAT-RELATED INJURIES

DAY BEFORE RACE:

HYDRATE - Drink twice as much fluids today as you would normally drink.  Water is best, sports drinks diluted 50% are also good. Drink at least 16 oz per hour, more is better. Replace Electrolytes (Minerals) with sports drinks and fruit.  Bananas are best, tomatoes and other citrus fruit are good.   Continue drinking throughout the night.   You should have to urinate at least twice between 9 pm and 6 am. If you do not - drink more!!

AVOID - ALCOHOL AND CAFFEINATED BEVERAGES (COFFEE, TEA, COLAS, AND ENERGY DRINKS)

DAY OF RACE:

HYDRATE - Begin drinking as soon as you wake up, 24-32 oz per hour if possible. Combine water and diluted sports drinks.

STAY COOL - Air conditioning is best between practices and races. Cooling Methods after practice and races include tubs, small pools, and iced towels. The core is the most important to cool, as well as the head and neck.

WARNING SIGNS - If you begin to get dizzy and/or nauseated during practice or the race, pull into the Mechanics Area or Impound Zone to get cooled prior to continuing, or proceed to the nearest flag station.  They will have water available.

MECHANICS - Be prepared with water and wet cool towels in the Mechanics Area for you and your rider if either of you needed cooled during a previous practice/race.

If you have any heat-related questions or symptoms, please go to Medic Unit for information and/or treatment.

Source: Asterisk Mobile Medic Center