RISKS OF MOUNTAIN BIKING (common injuries):
- Sprains
- Abrasions
- Bruises
- Fractures of bones
- Facial injuries
- Concussion
 |
| Cuts |
 |
| Fracture |
Heat Disorders to be taken note of
Several sports activities are often outdoor and under the hot sun, which increases the chances of heat disorder, which may be very dangerous or even fatal. Thus, it is essential to know how to prevent or counter it to prevent aggravation of the conditions.
Common and typical examples of heat disorder:
- Heat Cramps: A sudden, involuntary, and painful muscle spasm that happens during or after strenuous exercise, mainly by excessive loss of salt and fluid from the body through profuse sweating when your body attempts to lose heat quickly. They are the mildest form of heat disorder.
- Heat Exhaustion: This condition usually develops gradually and is caused by loss of salt and water from the body through excessive sweating. It usually happens to people who are unaccustomed to a hot, humid environment. Those who are unwell, especially with illnesses that cause vomiting and diarrhoea, are also vulnerable
- Heat Stroke: A failure of the "thermostat" in the brain causes this condition. The body becomes dangerously overheated due to a high fever or prolonged exposure to heat. In some cases, it follows heat exhaustion when sweating ceases, and the body cannot be cooled by evaporation. Heatstroke can occur suddenly, causing unconsciousness within minutes. It may lead to an irreversible coma and even death.
Signs and symptoms:
-Dizziness
-Confusion
-Disorientation
-Headache
-Decreased and dark-coloured urine
-Fainting
-Rising body temperature
-Muscle ache and/or cramps
-Blurred vision
-Pallor
-Cold, clammy skin
-Nausea
-Fatigue
*More prominent signs and symptoms for heat stroke in particular :
-Body temperature above 40 degrees Celsius
-Full, bounding pulse
-Lack of sweat
-Hot, flushed and dry skin
Causes of heat disorders:
-inadequate hydration, lack of enough water consumption
-physically unfit
-inactivity under hot sun for long periods
-unaccustomed to a hot, humid environment
-medical history of heatstroke
-wearing excessive or thick clothing
Prevention of heat disorder or worse conditions that they may lead to:
-Adequate hydration : Drink constantly and drink beyond the point of thirst as body fluid can be easily lost during sports activity. Drink up to 500ml of water 30 minutes before your sports activity and have regular water breaks around every 30 minutes to drink from 250-500ml of water.
-Proper diet : Refrain from alcoholic and caffeinated drinks before any sports activities as they increase the chances of dehydration and refrain from heavy meals as it will lead to more blood needed for digestion.
-Get accustomed to be under the sun : Gradually adapt to the warmth of the sun by slowing increasing the time spent under the sun so that your body can get more used to the hot and humid environment as the human body usually takes around 7-10 days to get used to a hot environment.
-Refrain from exercising alone : Get companion for sport activities, especially water activities, and keep a lookout of each other/ one another constantly. Respond fast should any one of your friends show symptoms of any injury or heat disorder. Get help(from passers-by if there is a need) and keep the casualty hydrated and sheltered.
-Wear proper attire: Put on comfortable and loose clothing instead of thick or excessive clothing to improve and ensure sufficient ventilation around the body or wear thinner clothing that can help remove heat from the body.
