MODULE

Safety Protocol During PA

14 Participation – DEHYDRATION

https://www.onlymyhealth.com/health-slideshow/prevent-dehydration-for-safe-and-healthy-summer-1398942726.html

Introduction

In the present day, exercise is becoming a vital sign for health. A growing number of
physicians in the Philippines now includes physical activity in patient assessment and prescribe
exercise particular to those with common chronic health conditions. Benefits of exercise show strong
evidence in lowering risk of cardiovascular health conditions such as coronary heart disease, stroke,
high blood pressure and adverse blood lipid profile.

Strong evidence also showed positive effects in lowering the risk for certain kind of
cancers and metabolic conditions. Exercise lowers risk of colon and breast cancer, and metabolic
syndrome, helping achieve the appropriate body weight level. The report also showed that a
combination of aerobic and resistance exercise lowers the risk of type 2 diabetes, and others include
improved balance for elder people and reduction of depression.

It is established that exercise does not only prevent chronic disease but treat as well.
As a big player in health treatment, it is easy to say that we should start exercising or play sports for
health. However, questions of safety still arise specially for people who are unfamiliar with the active
lifestyle. It is recommended that one should consult physicians who are equipped to prescribe
exercise and certified fitness professionals to program exercise in the right close.

Lesson 14: Safety Protocol During PA Participation – DEHYDRATION

Learning Targets:

At the end of this lesson, you should be able to

• Identify the safety protocol to avoid dehydration during MVPA participation;
• display positive attitude towards physical activities; and
• appreciate the importance of personal safety precaution to avoid certain condition related to
dehydration.

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Try This!

DIRECTION: look at the two pictures and explain your personal experience while drinking these
kinds of energy drink.

Processing questions:

1. What are the claims usually presented in the advertisements like replenishment information,
effects of drinking the product?
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2. What is the common impression to you that made you to decide to buy this kind of drinks?
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3. Explain the personal effects after drinking the energy drinks, is it truly gives back of what you
need?
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Do This!

DIRECTION: Read and analyze the situation. Write your answers on your activity notebook.

THE CASE OF NONITO DONAIRE, JR.’S APRIL 23, 2016 TITLE DEFENSE FIGHT AGAINST
ZOLK BEDAK IN CEBU.

Around that time, the Philippines was experiencing one of the hottest temperatures.
WBO super bantamweight champion Nonito Donaire Jr. and his challenger, Zsolt Bedak, will have to
take into consideration the hot weather that could affect their title clash this coming weekend.

The boxers will have to slug it out despite the scorching summer heat at the Cebu City Sports
Complex. With television lights over the ring, the temperature is expected to exceed 30 degrees.

Although Donaire is born in the Philippines, he has lived in Northern California and is more
accustomed to cooler temperatures. Bedak, meanwhile, hails from Hungary.

"The challenge of fighting in hot weather is not if you are in shape or not, it's how well you can keep
the water in your body and slow down the process of dehydration," Donaire told ESPN.com.

“The Filipino Flash” said he is already set for Bedak after going through nearly 100 rounds of
sparring.

"Trained about 10 weeks for this fight," Donaire said. "The key is to be patient, calm and set up my
punches and deliver my power punches."

If he hurdles Bedak on Saturday, Donaire said he wants to face the best of the 122-pounders.

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"I want to be the best in my division, so I seek to fight the best out there from [Carl] Frampton to
[Guillermo] Rigondeaux," he said.

Guide question:

1. What do you think the two boxers needed to do to be able to give out their best in such hot
temperature?
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2. If you were one of the two athletes, what is best recommendation for you that supposed to
do?
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Keep this in Mind

DEHYDRATION – refers to excessive loss of water from the body, usually through
perspiration or sweating, urination, or evaporation.

During participation in physical activities, the body regulates its temperature depending on
the intensity of the activity. During moderate to vigorous physical activities, the body perspires, or
sweats and you get thirsty.

Dehydration happens when your body does not have as much water as it needs. Without
enough, your body cannot function properly. You can have mild, moderate, or
severe dehydration depending on how much fluid is missing from your body.

Sweating – on a normal day, the body loses about 2.5 liters of water from the lungs and skin,
from urine and feces, and from perspiration. The body must replace this through proper hydration.
To offset fluid losses, it is suggested that 150 to 250 ml of fluid should be taken every 15 minutes.

Thirst – Thirst is a sensation of dryness in the mouth and throat associated with a desire for
liquids. Maintaining water balance is an important consideration during exercise. Physical activity
results in increased heat production, and evaporation of sweat from the skin allows the body to
dissipate this heat and maintain a normal body temperature. The amount of fluid lost as sweat
varies according to factors such as the intensity and duration of activity and the air temperature of
humidity.

Causes

It’s normal to lose water from your body every day by sweating, breathing, peeing, and
pooping, and through tears and saliva (spit). Usually you replace the lost liquid by drinking fluids
and eating foods that contain water. If you lose too much water or don’t drink and eat enough, you
can get dehydrated.

You can lose more water than usual with:

• A fever
• Diarrhea
• Vomiting
• Excessive sweating
• Peeing a lot (Diabetes and some medications like water pills -- also called diuretics --
can make you pee more often.)

You may not replace the water you lose because:

• You’re busy and forget to drink enough.

• You don’t realize you’re thirsty.
• You don’t feel like drinking because you have a sore throat or mouth sores, or you’re
sick to your stomach.

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Symptoms

Signs of mild or moderate dehydration include:

• Thirst
• Dry or sticky mouth
• Not peeing very much
• Dark yellow pee
• Dry, cool skin
• Headache
• Muscle cramps

Signs of severe dehydration include:

• Not peeing or having very dark yellow pee

• Very dry skin
• Feeling dizzy
• Rapid heartbeat
• Rapid breathing
• Sunken eyes
• Sleepiness, lack of energy, confusion or irritability
• Fainting

Symptoms for babies and young children can be different than for adults:

• Dry mouth and tongue

• No tears when crying
• Dry diapers for 3 hours
• Sunken eyes, cheeks, soft spot on the top of the skull
• Sleepiness, lack of energy, or irritability

Severe dehydration is a medical emergency and needs to be treated immediately.

Who’s at Risk?

Anyone can get dehydrated, but the odds are higher for some people:

• Babies and young children are the most likely to have severe diarrhea and vomiting, and they lose
the most water from a high fever. The youngest can’t tell you they’re thirsty or get their own
drink.
• Older adults often don’t realize they’re thirsty. If they can’t get around very well anymore, they
may not be able to get a drink easily or may not be able to take in enough fluids due to medical
conditions.
• People who are ill with a cold or sore throat may not want to eat or drink.
• People with a chronic disease such as type 2 diabetes can pee a lot if the disease is uncontrolled.
They also may take medicines such as water pills, which make them go more often.
• People who are active outside in hot and humid weather sometimes can’t cool down effectively
because their sweat doesn’t evaporate. This can lead to a higher body temperature and need for
more water.

Apply what you have learned!

Direction: Answer the following question. Write your answer on your activity notebook.

1. Can you identify the characteristics or features of our assigned sports clothing?
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2. What features are common in the sports clothing that make them suited in Philippine weather?
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3. Aside from the discussion above, can you give some personal experience that dehydration was
happened to you?
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4. Is it important to observe personal safety protocol or precautions to prevent the cause of

dehydration?
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REFERENCE

WebMB. 2020. What is Dehydration? What Causes It? Accessed 2020. https://www.webmd.com/a-
to-z-guides/dehydration-adults#1.

Clark, M. A., Lucett, S., & Corn, R. J. (2008). NASM Essentials of Personal Fitness Training (3rd ed.).
Philadelphia: Lippincott Williams & Wilkins.

Corbin, C. B., Corbin, W. R., Welk, G. J., & Welk, Karen A. (2008). Concepts of physical fitness:
Active lifestyles for wellness (14th ed.). New York: McGraw-Hill. Hoeger, W. W. K. &

Hoeger, S. A. (2011). Fitness & wellness (9th ed.). Australia: Wadsworth.

Kerwin-Nye, A. (2004). First aid handbook: A complete guide to emergency procedures in the home,
the workplace and outdoors. Manila: WS Pacific Publications, Inc.

Marieb, E. N. (2002). Essentials of Human Anatomy & Physiology (6th ed.). Singapore: Pearson
Education Are Pte Ltd

Author

Mr. Alvin C. Dela Cruz

He finished his college degree at Bulacan State University of the City
of Malolos province of Bulacan where he took Bachelor of Physical
Education and finished his master’s degree at Meycauayan College
for master’s in education major in Physical Education (MaEd-PE).
He is currently teaching at Meycauayan National High School -
Senior High School Department. He is a member of Samahang
Basketbol ng Pilipinas and currently the head coach of the women’s
basketball team of the said school.