Athlete dehydration prevention, the dangers of heat exhaustion

Athlete dehydration prevention is a serious matter for coaches and players of all sports and all levels.

With temperatures reaching 100+ degrees in the hot summer months, the temperature on the field can be even hotter. Athlete dehydration prevention is as important as ever.

How can you keep your team safe and hydrated while maintaining a competitive level? The following tips and advice use football hydration as an example because of the increased cases of, heat stroke and even death due to sports dehydration, but the principles described can apply to any sport and any athlete.


Guidelines regarding the consumption of sports drinks:

Here’s some great advice from about how to keep your players safe on and off the playing field.

  • 1-2 hours before football workouts: 450-600 ml
  • Every 15 minutes during football workouts: 200-300 ml
  • After football workouts: 720 ml and above
FB SPCDS A L Athlete dehydration prevention, the dangers of heat exhaustion

Team Drinkers keep players hydrated and in the game

The general rule is to drink even before you feel thirsty and to have a schedule for it.

Sports drinks are great but if you cannot always afford it there’s no substitute for water. Coaches should always have athlete hydration supplies available.

If dealing with ice, cups and coolers is a concern there are team drinkers that allow coaches to hydrate several players at a time without cups and messy cleanup.

Keep it Cool

Another way coaches are keeping their teams hydrated is by reducing the heat on the field and thus the amount of water their players’ lose through sweat. This can be achieved by using various sports cooling products, here are a few ideas for athletes to keep cool.

  • Wrap a wet towel around your neck during timeouts on the sidelines and bench.
    This tried and true method has been used since sports have been around. The cold wet towel around your neck cools the blood as it passes through your veins, helping to lower your entire body temperature.
  • Use sports cooling vest before and after event.
    In advance of the Beijing Olympics in 2008, Nike developed the Nike Precool Vest for Olympic athletes. Intended to be worn for an hour prior to events in the hot and humid conditions in Beijing, Nike reported an expected increase of 21% in an athletes endurance.
  • Employ sports cooling fans on your sidelines and near the playing field.
    FB SPCMIST A L Athlete dehydration prevention, the dangers of heat exhaustion

    Sports Cool "Mister" cooling fan cools temperature in front of fan 10-20 degrees up to 50' feet away.

    Sports cooling fans have been around for years, but the technology has improved. Many years ago sports cooling fans were big, loud clunky wind tunnels that merely blew more hot air on the sidelines. If you were lucky, a water hose was attached or hung in front of the wind hung in front of the machine to provide some cooling relief.

    Times have changed, coaches now use state of the art Sport Cool cooling fans which can lower the temperature in front of fan 10 to 30 degrees up to 30′ feet away. Suddenly a 100+ degree day at practice can feel like a cool, comfortable 75 degrees. Sports cooling fans only require water and an electrical outlet. The fans are now equipped with a dolly-like frame for easy transportation and portable cooling.

Watch a video on Sports Cool Fogger Outdoor Cooling System

 Be aware

Don’t schedule practice during the hottest part of the day.  Hold early morning practices when the scorching heat has not had time to set in. For football coaches, have only half pads and shorts practices during the day.

Scheduling practice “anytime after noon” is also not always a good idea in the summer. Noon is kind of a misconception. Typically the hottest hour of the day is 3pm. This is due to water vapor charging up with heat and finally radiating with the sunlight. Noon is merely when the sun is the most directly over head. (Source

Coaches also use Heat & Humidity Stopwatches, and Heat Index Warning Systems which are portable stopwatch devices that can be worn around the neck and will send an alert when heat levels reach dangerous levels.

When it comes to athlete dehydration prevention, the safety of your team should always be at the top of the list. By using some of the methods described in this article along with some common sense and prevent athlete hydration.


Best Ab Workouts | The Ab Wheel by eSportsonline

ab wheel 300x300 Best Ab Workouts | The Ab Wheel by eSportsonline

The ab wheel is a convenient inexpensive and effective solution for burning fat fast!

The ab wheel is one of the best ab workouts you’ll ever experience.

The ab wheel is not only effective, but it’s affordable and convenient. For less than $10 and only a couple of minutes a day you can be well on your way to perfectly-sculpted rock hard abs.

The genius behind the ab wheel is it’s simplicity.

Unlike other ab workouts, you don’t need to be in great shape to start using the device. You control the pace and resistance level with your own body weight and balance.

How to use the Ab Wheel

  • Be sure to stretch first
  • Get on all fours in a comfortable position with knees about shoulder width apart. Preferably on a hard surface, (but the ab wheel can be used on carpet too). If you find this position hurts your knees we recommend you use a pillow, folded up blanket or even an inexpensive stretching mat or yoga mat.
  • Grab the contoured ab wheel handles with both hands on opposite sides of the wheel.
  • Slowly lunge forward until you feel your resistance in your abs and as you core begins to tighten. At this point go just a little further (only a few inches) then, pause for one or two seconds. Finally, slowly return to starting position.
  • Beginners should only go a few feet before recoiling to starting position. As you gain experience and strength, increase the distance.

Ab Wheel Demonstrations:

Ab Wheel for Beginners

Ab Wheel for Experts

Ab wheel tips and pointers:

  • Use your ab muscles and core to do the work! Concentrate on your abs during both the extension and return
  • Keep your entire core tight during the brief pause at full extension. The recoil process is not the end of the exercise, it is as important as the extension process for fat burning
  • Don’t cheat and use your arms to do the work, a few good isolated core-crunching reps is better than several poorly executed reps
  • Don’t overdo it! As time goes on and with ab wheel practice, your core will gain strength, you will lose weight and it will become easier
  • Experienced ab wheel users extend fully until their body is almost parallel with the ground. Angling reps a few degrees to left and right will help target the oblique muscles
  • Cross your legs or keep them apart during ab wheel reps, do whatever feels most comfortable for you

What’s the best workout for targeting abs and flabby arms?

Use the ab wheel!  The ab wheel not only slims your waistline and trims belly fat, it’s builds upper body strength and tones arms. Just a few minutes a day using the ab wheel will tone flabby arms and strengthen triceps.

Features and Benefits of the Ab Wheel:

  • Effective -- in just 3 minutes a day you can have perfect abs using the ab wheel.
  • Dual wheel -- for added stability
  • Contoured handles -- for easy grip, comfort and control
  • Glides smoothly -- wheel offers no resistance for optimal isolation of abs, arm chest and core, slow steady resistance offers a great fat burning alternative compared to quick twitch reps
  • Strengthens core -- A strong core can reduce back pain, improve posture, lower blood pressure and more energy. Read more about benefits of a strong core.
  • Convenient -- the lightweight ab wheel weighs less than 2 lbs and can be thrown in a gym bag for work or travel.
  • Easy storage -- At less than one cubic foot in size, the ab wheel can be stored in a drawer or under the bed with ease (unlike many other costly, bulky home ab workout programs)
  • Fun! -- As you get progressively better and stronger using the ab wheel, you will look forward to your daily ab workout. After a few weeks your clothes will start fitting loosely and your form will improve.

Simple 3-minute ab wheel workout

Complete this simple 3-minute ab wheel workout just once per day and watch the fat melt away.

  • Mark a spot on the floor or your mat to position your knees for every workout. Then place a mark or piece of tape on the floor a few feet away from your knees. This will be your distance success marker. Put another mark or piece of tape a few inches past your original mark to set as a distance goal marker. Try to make it to the next goal/marker every two weeks. If you are traveling or switch locations for ab wheel workouts, you can use a yard stick, tape measure or any other measuring device to monitor distance. The key to effective ab wheel workouts is consistency, repetition and intensity.
  • Do 3 sets of 10 reps with ab wheel at a comfortable, but slightly challenging distance.
  • As you lose weight, gain abdominal and core strength, extend your range of motion. Try and work up to 3 sets of 15 reps, then 20. Once you have mastered this sets of reps, challenge yourself to doing consecutive ab wheel reps for 1 full minute without break, then 2, then 3.

Where to buy the ab wheel?

Go to right now to purchase the ab wheel for only $6.72 -- that’s 55% Off retail price.

Ab wheel shipping inside the continental United States  eSportsonline is typically $5-$6. So (in most cases) for less than $15 you can have the ab wheel delivered right to your door and your body transformation can begin. (eSportsonline ships fast too).

How do you use the ab wheel?

We’d love to hear your feedback and so would others. Ab wheel owners, enter your product review in the form directly below. Customers, submit your questions, comments and feedback in our comments section.


September 2011
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