mkymsehi
I'd rather be at Disneyland!
- Joined
- Mar 31, 2007
- Messages
- 2,457
Hey Disneyland Half WISH team :
Los Angeles got up to 113 degrees on Thursday, according to my friend who lives there. Expect the same weather in a another 71 days or so.
Have a great weekend all, good safe racing and training everyone!
Here's a great article on hydrating in our local paper today.
Fun in Hawaii sun calls for proper hydration
Hawai'i's reputation as an ideal playground for recreational athletes is founded on the reality of clear skies and sunshine virtually all year long.
But year-round sunshine, especially in our signature high-humidity summer months — requires year-round vigilance for dehydration, heat exhaustion and other dangerous conditions.
At this week's U.S. Youth Soccer Far West Regionals at the Waipi'o Peninsula Soccer Park, as many as a dozen players and spectators have been treated for dehydration and heat-related illness.
The prevailing assumption is that many others suffered minor heat-related symptoms that, while easily avoidable, could have escalated to more serious conditions.
Cynthia Shimoda and Alison Kuramoto are among a team of athletic trainers on hand to treat the estimated 8,000 players, coaches, spectators and administrators on and around the fields this week.
Both have seen their share of overheated athletes in need of cooling care, and both are quick to emphasize that nearly all of the cases they've seen could have been avoided.
"If you're thirsty, it's already too late," Shimoda says. "You're already dehydrated."
As Shimoda notes, proper hydration is crucial for the body's highly efficient cooling mechanisms to work properly.
Under normal conditions, the body reacts to excessive heat by sweating. As perspiration evaporates from the skin, the body slowly cools. (Heat is also lost by breathing out moisture.)
However, if a body is not properly hydrated, the system can't work as efficiently as it should and the resulting accumulation of excess heat begins to quite literally cook the person from the inside out.
"When you're sweating, your skin will be cool and clammy," Shimoda said. "But when you stop sweating, the skin dries. At this point, your body is going into shock and is shutting down."
Dehydration may result in heat exhaustion, the symptoms of which include heavy sweating, cramping, nausea, fatigue and dizziness.
Untreated, heat exhaustion can progress into heat stroke, a potentially fatal condition that occurs when the body's temperature exceeds 104 degrees.
Symptoms of heat stroke may include rapid heartbeat, elevated or lowered blood pressure, confusion, headache, nausea and fainting.
Ultimately, heat stroke may result in organ failure, coma and death.
Shimoda and Kuramoto say maintaining proper hydration is an ongoing process. They advise athletes to stay hydrated well before the start of any athletic event. Consuming at least eight ounces of water or sport drink before an event should ensure a healthy start.
Athletes can also minimize the enervating effect of the sun by wearing light breathable fabrics (synthetics like DryFit work well in wicking away moisture for proper evaporation), applying and reapplying sunscreen (minimum spf 30), and shielding themselves with UV-protective sunglasses, hats and umbrellas.
Once activity begins, athletes need to rehydrate regularly, though the exact amount will vary based on exertion and climate conditions. Endurance athletes, for example, are advised to drink six to eight ounces of fluid every 20 minutes.
One reliable measure is the so-called pee test: If an athlete's urine is clear, he or she is adequately hydrated. If it's dark yellow, chances are dehydration is occurring.
As many young athletes learned this week, humidity can exacerbate heat-related problems because moisture in the air can impede perspiration.
Mild dehydration can be treated by drinking water and/or sports drink (maintaining electrolyte balance is important to allow muscles to absorb fluid), changing into dry clothes, applying cool towels and resting.
More serious forms of heat exhaustion may require immediate icing, an IV infusion for faster rehydration, and immediate medical attention.
TIPS FOR COMBATING, TREATING HEAT AILMENTS
Dehydration can affect an athlete's ability to perform, causing headaches, cramps and excessive fatigue. Coupled with playing in a hot and humid climate, dehydration can cause heat illnesses such as heat exhaustion and heat stroke.
The National SAFE KIDS Campaign suggests children over 90 pounds should hydrate with 6 to 12 ounces of water or a sports drink at least one hour before practice. During activity, children should be drinking 6 to 9 ounces every 20 minutes.
Below are more tips.
FLUID EXAMPLES FOR CHILDREN
Over 90 pounds: 1 hour before activity, 6 to 12 ounces
Under 90 pounds: 1 hour before activity, 3 to 6 ounces
During activity: every 20 minutes, 3 to 5 ounces (under 90 pounds), 6 to 9 ounces (over 90 pounds)
After activity: to replace fluids, up to 8 ounces per half pound lost (under 90 pounds), up to 12 ounces per half pound lost (over 90 pounds)
DEHYDRATION
Signs and symptoms
Dry mouth
Thirst
Being irritable or cranky
Headache
Seeming bored or uninterested
Dizziness
Cramps
Excessive fatigue
Child not able to run as fast or play as well as usual
Treatment
Move child to a shaded or air-conditioned area. Give him or her fluids to drink
HEAT CRAMPS
Signs and symptoms
Intense pain (not associated with pulling or straining a muscle)
Persistent muscle contractions that continue during and after exercise
Treatment
The child should be given a sports drink to help replace fluid and sodium losses
Light stretching, relaxation and massage of the cramped muscles may help
HEAT EXHAUSTION
Signs and symptoms
Child finds it hard or impossible to keep playing
Loss of coordination, dizziness or fainting
Dehydration
Los Angeles got up to 113 degrees on Thursday, according to my friend who lives there. Expect the same weather in a another 71 days or so.
Have a great weekend all, good safe racing and training everyone!
Here's a great article on hydrating in our local paper today.
Fun in Hawaii sun calls for proper hydration
Hawai'i's reputation as an ideal playground for recreational athletes is founded on the reality of clear skies and sunshine virtually all year long.
But year-round sunshine, especially in our signature high-humidity summer months — requires year-round vigilance for dehydration, heat exhaustion and other dangerous conditions.
At this week's U.S. Youth Soccer Far West Regionals at the Waipi'o Peninsula Soccer Park, as many as a dozen players and spectators have been treated for dehydration and heat-related illness.
The prevailing assumption is that many others suffered minor heat-related symptoms that, while easily avoidable, could have escalated to more serious conditions.
Cynthia Shimoda and Alison Kuramoto are among a team of athletic trainers on hand to treat the estimated 8,000 players, coaches, spectators and administrators on and around the fields this week.
Both have seen their share of overheated athletes in need of cooling care, and both are quick to emphasize that nearly all of the cases they've seen could have been avoided.
"If you're thirsty, it's already too late," Shimoda says. "You're already dehydrated."
As Shimoda notes, proper hydration is crucial for the body's highly efficient cooling mechanisms to work properly.
Under normal conditions, the body reacts to excessive heat by sweating. As perspiration evaporates from the skin, the body slowly cools. (Heat is also lost by breathing out moisture.)
However, if a body is not properly hydrated, the system can't work as efficiently as it should and the resulting accumulation of excess heat begins to quite literally cook the person from the inside out.
"When you're sweating, your skin will be cool and clammy," Shimoda said. "But when you stop sweating, the skin dries. At this point, your body is going into shock and is shutting down."
Dehydration may result in heat exhaustion, the symptoms of which include heavy sweating, cramping, nausea, fatigue and dizziness.
Untreated, heat exhaustion can progress into heat stroke, a potentially fatal condition that occurs when the body's temperature exceeds 104 degrees.
Symptoms of heat stroke may include rapid heartbeat, elevated or lowered blood pressure, confusion, headache, nausea and fainting.
Ultimately, heat stroke may result in organ failure, coma and death.
Shimoda and Kuramoto say maintaining proper hydration is an ongoing process. They advise athletes to stay hydrated well before the start of any athletic event. Consuming at least eight ounces of water or sport drink before an event should ensure a healthy start.
Athletes can also minimize the enervating effect of the sun by wearing light breathable fabrics (synthetics like DryFit work well in wicking away moisture for proper evaporation), applying and reapplying sunscreen (minimum spf 30), and shielding themselves with UV-protective sunglasses, hats and umbrellas.
Once activity begins, athletes need to rehydrate regularly, though the exact amount will vary based on exertion and climate conditions. Endurance athletes, for example, are advised to drink six to eight ounces of fluid every 20 minutes.
One reliable measure is the so-called pee test: If an athlete's urine is clear, he or she is adequately hydrated. If it's dark yellow, chances are dehydration is occurring.
As many young athletes learned this week, humidity can exacerbate heat-related problems because moisture in the air can impede perspiration.
Mild dehydration can be treated by drinking water and/or sports drink (maintaining electrolyte balance is important to allow muscles to absorb fluid), changing into dry clothes, applying cool towels and resting.
More serious forms of heat exhaustion may require immediate icing, an IV infusion for faster rehydration, and immediate medical attention.
TIPS FOR COMBATING, TREATING HEAT AILMENTS
Dehydration can affect an athlete's ability to perform, causing headaches, cramps and excessive fatigue. Coupled with playing in a hot and humid climate, dehydration can cause heat illnesses such as heat exhaustion and heat stroke.
The National SAFE KIDS Campaign suggests children over 90 pounds should hydrate with 6 to 12 ounces of water or a sports drink at least one hour before practice. During activity, children should be drinking 6 to 9 ounces every 20 minutes.
Below are more tips.
FLUID EXAMPLES FOR CHILDREN
Over 90 pounds: 1 hour before activity, 6 to 12 ounces
Under 90 pounds: 1 hour before activity, 3 to 6 ounces
During activity: every 20 minutes, 3 to 5 ounces (under 90 pounds), 6 to 9 ounces (over 90 pounds)
After activity: to replace fluids, up to 8 ounces per half pound lost (under 90 pounds), up to 12 ounces per half pound lost (over 90 pounds)
DEHYDRATION
Signs and symptoms
Dry mouth
Thirst
Being irritable or cranky
Headache
Seeming bored or uninterested
Dizziness
Cramps
Excessive fatigue
Child not able to run as fast or play as well as usual
Treatment
Move child to a shaded or air-conditioned area. Give him or her fluids to drink
HEAT CRAMPS
Signs and symptoms
Intense pain (not associated with pulling or straining a muscle)
Persistent muscle contractions that continue during and after exercise
Treatment
The child should be given a sports drink to help replace fluid and sodium losses
Light stretching, relaxation and massage of the cramped muscles may help
HEAT EXHAUSTION
Signs and symptoms
Child finds it hard or impossible to keep playing
Loss of coordination, dizziness or fainting
Dehydration
I love that you're describing C25K as relaxing...I think it can be, if we let it be so. And it's good to know that running can be that way: I sometimes get all caught up in distance or pace that we forget about the other aspects. At least I do, and need all the reminders I can get.
I actually do watch movies on my iPod when I'm on the bike or elliptical at the gym, at least when I'm in heavy training. How's that for lame? Thanks for the countdown clock. That'll be fun for me, and annoying for DOOD! 
Good luck with this weekend's 6 miler and your upcoming 10K. (So, which is more exhausting--an interview or a 10K?) Is tonight a four-buck Chuck night, in celebration of a long week?
on your bad run. I know it's small comfort, but on your worst run you managed to finish, do more hill work, and remain uninjured. And coming off your runs this weekend, I'd say you were doing quite well. I know you were disappointed and I'm not trying to dismiss your reaction--wanting to cry, been there! Just trying to find some silver lining in the run for you.
And the pilates ain't bad for the running, either!
Miss seeing you around, but I love how you're so supportive of Howard. Now, would you like to lay a little wager on that one? 
Not that I don't believe in your abilities, Howard, I just need a way to pay for my Disney trips.... (So throw the race, will ya?!)
I scored a brand new Garmin 405 w/heart rate monitor tonight. Someone had it posted online, and I was the first caller. I'm charging it up, and will break it in on Saturday. I lucked out and got it for less than the manufacturer's suggested retail price. 
