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"Training for
REAL Athletes"
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and may not be reproduced or copied without permission from the author.
Hot Weather Health Tips
Motocross is an extremely physically demanding activity, and when you add in hot weather, humidity, and lots of
protective gear it can become very dangerous during the hot summer months if you are not properly hydrated.  
Heat-induced illnesses and dehydration are real possibilities if the athlete is not properly prepared for raceday.

During the summer months it is extremely important that everyone takes care of hydrating themselves
properly.  However, it is important to remember that hydration is not just a hot weather matter; it needs to be
addressed year-round.  No matter how hot or cool it is, it is important that all athletes stay thoroughly hydrated
before, during, and after their events.

First, hydrating yourself is not only a race day thing.  You need to drink plenty of water throughout the week
and especially the day before your race or event.  Now, because of weight differences everybody may be a
little different in their own personal H2O requirements, but a gallon of water a day would probably be a good
guideline for most hard-working athletes in a warm weather environment.

It is also advisable to avoid drinks with sugar.  A little sports drink is OK when diluted with water, but I wouldn’t
drink too much of them unless it’s really hot and you want to add something to your water for some energy.  
Products like Cytomax are good for staying hydrated and for recovery after a race or training session, so that
would be a good supplement in addition to your water consumption.  

When it comes to choosing drinks, it is especially important for you to avoid soft drinks which have no
nutritional value and are loaded with sugar, syrup, and carbonated water.  They can also upset your stomach
in hot conditions if you are not properly hydrated.

Becoming dehydrated is no fun.  The symptoms include weakness, nausea, headache, dizziness, vomiting, etc.  
If this happens to you on race day, it is imperative that you consume more water, and it would also be a good
idea to have the medical personnel check you out.  Don’t take risks with your health – drinking enough water is
extremely important – Take it Seriously!   

Proper hydration is only one part of the health equation, but it is a very important part of staying healthy and
allowing your body to operate at its peak to enable you to perform at your highest level.  So, as the summer
months approach, keep this very important aspect of your health in mind.

Remember, dehydration is no fun and can be a dangerous situation, so hydrate before, during, and after your
race to be at your best.  It will also help you to recover faster after the event is over.  

If you keep these tips in mind as you prepare during the week then you will be much stronger on race day. And,
not only will you feel stronger, but you will avoid unnecessary fatigue and you will recover much faster. So, the
core of this week's message is -
Stay Hydrated!
Heat Cramps

Causes:   

  • Heavy Sweating      
  • Electrolyte / Water
    imbalance
  • Poor Diet

Signs:        

  • Muscle Twitches or
    Cramps in the legs,  
    arms, and abs       









Treatment:        

  • Lots of water, Sports
    Drink (Gatorade), or
    Pedialyte
  • Light Stretching
  • Ice the affected area




Prevention:        

  • Acclimatize
  • Hydrate
  • Intake of potassium,
    sodium, and calcium
Heat Exhaustion

Causes:        

  • Prolonged Sweating
  • Poor Re-hydration
  • Poor Conditioning


Signs:        

  • Cool, clammy skin
  • Profuse Sweating
  • Dizzy
  • Nausea
  • Dry Mouth and
    Excessive Thirst
  • Fatigue
  • Headache
  • Vision Problems
  • Pale skin (white)


Treatment:

  • Ice Bags or Ice Towel
  • Remove as much
    clothing as possible
  • Put in cool room or shaded
    area
  • Re-hydrate



Prevention:

  • Acclimatize
  • Keep Hydrated
  • Rest
Heat Stroke

Causes:

  • Profuse, prolonged sweating
    due to lack of fluids



Signs:

  • Dry, hot, red skin
  • Unconsciousness
  • Rapid strong pulse
  • Vomiting
  • Flushed red skin
  • No Sweating
  • Fast shallow breathing
  • Body temperature of 105+




Treatment:

  • Call 911 – Medical Emergency
  • Full body immersion in ice bath
    if available
  • Hospitalization





Prevention:

  • Drink lots of water
  • Be aware of a history of heat
    illness
Heat Illnesses
CytoSport Cytomax, 4.5 Lbs, Cool Citrus
Endurox Accelerade Hydro, 1.76 Lbs., Lemonade
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Copyright 2004-2012 by RW3 Enterprises.  All rights reserved.
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