The Science of Canoeing By Richard Cox

loss as is likely to occur in hot countries, the next step is to become acclimatised. This is usually achieved
through progressively increasing the level of heat or intensity of exercise in the hot environment. Part of this
adjustment is psychological but the major portion is physiological.
During training when the athlete is trying to acclimatise, if s/he gets too hot, s/he should simply slow down and
cool off. If s/he pushes him/herself too hard, s/he will find s/he is not able to train effectively the next day. S/he
will not become accustomed to the heat as quickly as s/he would if s/he had followed the proper progression.
When it is hot, as it was when preparing for the Olympic Games in California, the workload should be reduced
by at least 50%. With each successive day, increase the amount of work undertaken in the heat by 5 -10%,
depending on the athlete's response to the preceding day. In this way, acclimatisation should be achieved within
5-10 days and no major problems should be experienced if the proper intake of nutrients, including electrolytes
and fluids is abided by.
Exposure to cold water and air temperatures can also cause injury, and if prolonged, fatalities. Training on deep
open water (lakes, reservoirs, etc), in the middle of winter is not advisable. If training or racing is to take place
on the water in low temperatures, adequate clothing must be worn and a thorough warm-up (stretching and
callisthenics) should be undertaken before serious paddling commences. Areas susceptible to frostbite such as
the ears, toes and fingers should be protected although the clothing worn should in no way threaten the safety of
the paddler in the event of a capsize. Paddlers taking part in marathon events such as the Devizes to
Westminster or Arctic Canoe Race are strongly advised to take adequate precautions. Temperatures may
fluctuate radically throughout the day or on more exposed parts of the course where the chill factor becomes
significant. The wearing of a hat is usually helpful in reducing heat loss, since up to 50% of body heat can be
lost from this region of the body, if not protected.
Should a capsize occur and/or the paddler begin to show signs of hypothermia or frostbite, urgent action is
required. Hypothermia usually manifests itself in tiredness and cramp, lethargy (a do not care anymore attitude),
slurring of speech, lack of understanding of simple questions, frequent stumbling or lack of coordination, and/ or
abnormal behaviour, such as violent activity from a normally quiet person and vice versa. These conditions do
not occur in any set order or at any particular stage of hypothermia. In fact, not all the conditions need
necessarily occur or be apparent before the final stage of hypothermia is reached - a coma. Treatment of a victim
is simple. Immediately provide some form of wind and water proof shelter. Dress the casualty in any extra
clothing available and surround the individual to keep him/her warm. Provide a warm drink if possible but do
not apply local heat or rub the skin in order to keep it warm since this will merely draw vital warm blood from
the internal organs. As soon as possible move the casualty to a warm environment. In no circumstances should a
paddler suffering from hypothermia be encouraged to continue a race. In fact, since tired paddlers are much
more likely to suffer from hypothermia it is important for the support crew to look out for any of the symptoms
described above and to respond appropriately.