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Preventative Hydration Protocols for Heat Stress Management: Applications from Sport Science
Some, but not all, sodium should be replaced when sweat sodium losses are high, which may occur when there is some combination of moderate to prolonged duration exercise in the heat (>1–2 h), moderate-to-high sweating rates (>1.5 L/h) and/or moderate-to-high sweat sodium concentrations (>60 mmol/L).
Athletes who sweat profusely, especially when overlaid with a high sweat sodium concentration, may be at greater risk for cramping, particularly when not acclimatized to the heat and environment.
Over-drinking fluids in excess of sweat and urinary losses is the primary cause of hyponatremia (blood sodium <135 mmol/L), also known as water intoxication, although this can be exacerbated in cases where there are excessive losses of sodium in sweat and fluid replacement involving low-sodium beverages.
Conclusion and Future Outlook
As global temperatures rise, the need for innovative heat stress management solutions becomes urgent. Wearable technologies and personalized hydration strategies can safeguard industrial workers' health and boost productivity. Implementing effective hydration protocols requires education, training, management support, and advanced monitoring technologies. Embracing these advancements ensures a safer and more resilient workforce, offering practical and effective solutions to heat stress challenges. Continued investment can create a healthier and more productive work environment for all industrial athletes.
Pre-Hydration Strategies:
- Fluid intake. Consume 5–10 ml/kg body weight (2–4 ml/lb) 2 to 4 hours before work. Ensure urine is pale yellow and include sodium in fluids and foods to enhance retention.
- Fluid balance. Check hydration status by monitoring urine color and volume and/or sweat loss and volume. Drink small amounts consistently and use electrolyte solutions containing sodium and potassium.
Post-Hydration Strategies:
- Fluid replacement. Drink 125-150 percent of the remaining fluid deficit (1.25–1.5 L for every 1 kg lost) immediately after work and gradually over the next few hours. Use electrolyte solutions.
Monitoring. Monitor urine color and volume, aiming for pale yellow urine. Use real-time sweat loss technology or pre/post-body-weight assessments to determine fluid loss.
This article originally appeared in the September 2024 issue of Occupational Health & Safety.
About the Author
Matt Marrapode is the Senior Director of Business Development at Epicore Biosystems.