HOPE 4
Health Optimizing Physical Education (HOPE 4) – Grade 12
Quarter 4 – Module 9 : Safety Protocol to avoid Dehydration
First Edition, 2020
Republic Act 8293, Section 176 states that no copyright shall subsist in
any work of the Government of the Philippines. However, prior approval of the
government agency or office wherein the work is created shall be necessary for
exploitation of such work for profit. Such agency or office may, among other things,
impose as a condition the payment of royalties.
Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand
names, trademarks, etc.) included in this module are owned by their respective
copyright holders. Every effort has been exerted to locate and seek permission to
use these materials from their respective copyright owners. The publisher and
authors do not represent nor claim ownership over them.
Published by the Department of Education - Schools Division of Pasig City
Development Team of the Self-Learning Module
Writer: Helen V. Mercado
Editor: Christian Bjorn R. Cunanan
Reviewers: Alfred Villanueva III, Helen V. Mercado, Christian Bjorn R. Cunanan
Illustrator: Name
Layout Artist: Name
Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
Aurelio G. Alfonso EdD
OIC-Assistant Schools Division Superintendent
Victor M. Javeña EdD
Chief, School Governance and Operations Division and
OIC-Chief, Curriculum Implementation Division
Education Program Supervisors
Librada L. Agon EdD (EPP/TLE/TVL/TVE)
Liza A. Alvarez (Science/STEM/SSP)
Bernard R. Balitao (AP/HUMSS)
Joselito E. Calios (English/SPFL/GAS)
Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
Wilma Q. Del Rosario (LRMS/ADM)
Ma. Teresita E. Herrera EdD (Filipino/GAS/Piling Larang)
Perlita M. Ignacio PhD (EsP)
Dulce O. Santos PhD (Kindergarten/MTB-MLE)
Teresita P. Tagulao EdD (Mathematics/ABM)
Printed in the Philippines by Department of Education – Schools Division of
Pasig City
HOPE 4
Quarter 4
Self-Learning Module 9
Safety Protocol to avoid
Dehydration
Introductory Message
For the Facilitator:
Welcome to the Health Optimizing Physical Education (HOPE 4) Self-
Learning Module 9 on Safety protocol to avoid Dehydration
This Self-Learning Module was collaboratively designed, developed and
reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.
This learning material hopes to engage the learners in guided and
independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character while
taking into consideration their needs and circumstances.
In addition to the material in the main text, you will also see this box in the
body of the module:
Notes to the Teacher
This contains helpful tips or strategies
that will help you in guiding the learners.
As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their own learning. Moreover, you are expected to encourage and assist
the learners as they do the tasks included in the module.
For the Learner:
Welcome to the Health Optimizing Physical Education 4 (HOPE) Self-
Learning Module 9 on Safety Protocol to avoid Dehydration
This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning material while being an
active learner.
This module has the following parts and corresponding icons:
Expectations - This points to the set of knowledge and skills
that you will learn after completing the module.
Pretest - This measures your prior knowledge about the lesson
at hand.
Recap - This part of the module provides a review of concepts
and skills that you already know about a previous lesson.
Lesson - This section discusses the topic in the module.
Activities - This is a set of activities that you need to perform.
Wrap-Up - This section summarizes the concepts and
application of the lesson.
Valuing - This part integrates a desirable moral value in the
lesson.
Posttest - This measures how much you have learned from the
entire module.
Most Essentials Learning Competencies:
Observes personal safety protocol to avoid dehydration, overexertion,
hypothermia and hyperthermia during MVPA participation.
At the end of the module, the learners will be able to:
1. explain how to prepare yourself for recreational activities.
2. describe how environment affects physical activities and able to prevent
dehydration, overexertion, hypothermia and hyperthermia during MVPA
participation.
3. recognize the value of optimizing once health through proper hydration.
PRE–TEST
Directions. Answer the following questions by choosing the letter of your answer.
1. What does urine look like when you are hydrated?
a. Clear as water
b. Light yellow
c. Orange
d. Brown
2. Refers to excessive loss of body fluids through perspiration or sweating,
peeing or evaporation.
a. Dehydration
b. Hydration
c. Hypernatremia
d. Overexertion
3. An extreme temperature occurs when your body produce more heat than your
body can produce and it may also occur on humid/hot days with temperature
higher than 98.6⁰F during the period of physical exertion.
a. Dehydrated
b. Hyperthermia
c. Hypothermia
d. Overexertion
4. How to prevent muscle cramps and dizziness while having a regular 30-45
minutes physical activities?
a. Take a long break
b. Stay well hydrated during, before and after work out/exercise
c. Do some light to heavy stretching
d. Call the Doctor
5. How were you able to address if one of your classmate/co group mate or even
the members of your family encountered heat exhaustion during your
strenuous recreational fun activities?
a. Lay the person down and elevate the feet/legs slightly.
b. You loosen any tight clothing
c. Bring him/her out at the sunny place/humid or hot surface and give well
ventilation
d. All of the above
RECAP
RELATIONSHIP OF HEART RATE AND RATE PERCEIVED EXERTION
We all know how important exercise is, as well as other physical
activities to achieve overall health. In order for you to achieve wellness, you
have to monitor how hard your work out is.
One way to track down your effort is to use the RPE. What do you
mean by RPE?
R__________ P________________ E___________
Modified RPE scale has a range from 0 to 10 (with 0 being no __________
and 10 being ______________ effort. The scale corresponds more with a
feeling of breathlessness.
LESSON
HEALTH AND SAFETY PROTOCOL TO AVOID DEHYRATION
Overexertion, Hypothermia and Hyperthermia during MVPA participation.
Did you know that, having your physical activity routine with friends and classmates
are very fun and exciting? One of the best ways to keep your mind in full connection
with the activities to be done for the whole day, is to plan ahead and come prepared
to the task given either outdoor or indoor activities.
Proper hydration before, during and after activities is very important to your health,
Hydration is very essential. Keeping you hydrated helps your cells and organs to
function properly, but not all people consume enough liquid each day. The amount
of water needed to your body is differ from other person, it depends on how active
you are, what activities you engaged in, what foods and fluids you take in to your
body.
Eating the right kind of food, getting enough sleep at least 7-8hours every night is
beneficial. Enough sleep boosts your immune system, manages weight loss, helps
you retain memory and it is also a key for a healthy lifestyle.
Environmental conditions also play an important role in determining when, where
and how strenuously you exercise. Whether you are just beginning or ending a
routine, you have to understand that your body is able to adapt different
environmental factor.
There are some weather-related health risks that you may encounter during physical
activities and need to be taken into consideration. Hot weather health risks and cold
weather health risks.
Dehydration- is a deficiency of water in the body. When you are exposed in a hot or
humid temperature and continuously performing a vigorous physical activity, it can
lead to an increment of body’s core temperature and resulted to a high sweat rate
which leads to the loss of electrolytes and bodily fluids that cause for a mild to
moderate dehydration. Dehydration can affect your mental and physical state.
Have you notice that you lose water through activities such as urination/peeing,
pooping, through tears, saliva and water is lost even you are breathing.
Each individual has a unique hydration needs, considering the weather,
environment as well as the physical activities.
Simple way to help you monitor and determine the amount of fluid loss on pre
activity-during and post activity, you can simply check the color of your urine.
Clear Pale yellow Orange Brown
Clear indicates that you are over hydrated
Pale yellow/amber color indicates you are well hydrated
Orange and brown color indicates that you are dehydrated
Signs and Symptoms of Dehydration
1. Thirst
2. Dry mouth
3. Muscle cramps
4. Headaches
5. Dizziness
6. Dark urine color/Reduced urine production
7. Nausea and Vomiting
8. Reduce sweating
9. Reduced skin elasticity
10. Lightheadedness
Causes of Dehydration
1. Diarrhea
2. Sweating
3. Vomiting
Prevention
1. Replace fluid before, during and after work-out.
2. Adult should drink at least 6-8 glasses of water daily, which include fruits and
vegetables high in water content.
3. Water intake should be increased on summer or on hot days, during and after
prolonged physical activities.
4. Take flavored sports drink to replace electrolytes lost during vigorous physical
activities.
5. Limit yourself or avoid caffeinated or alcohol consumption.
6. Take Oral dehydration solution
7. Take micro break immediately in a cool environment
Treatment
Dehydration must be address through replenishing the fluid level in the body at least
2.5 liters for the male adults and 2.0 liters for female adult every day. To regain back
the fluid into your body, it is highly recommended or suggested to take fluid at least
every 15 minutes -20 minutes of 150-200 ml of water. When your body receives
proper hydration, it will simply deliver oxygen throughout the body. It regulates body
temperature, helps to flush body waste, helps maintain blood pressure, prevents
kidney damage and it boost performance during exercises or strenuous activities.
Hyperthermia- Performing your physical activity and when the weather is hot and
the humidity is high, Hyperthermia or overheating occur. When your body
temperature rises too high, high environmental temperatures, especially when the
humidity is high, it can lead to hyperthermia.
Exercise in the heat causes your body temperature to rise and you start to perspire.
When sweat evaporates, the body is cooled. But when the humidity is high,
evaporation is less effective in cooling the body and hyperthermia can occur.
Prevention of Hyperthermia
Begin gradually- as your body becomes familiar with the environment while doing
the physical activities in hot weather, it becomes more resistant to heat related
R
e Heat Index
l As humidity increases, air can feel hotter than it actually is.
a This chart shows how hot it feels as humidity rises
t
caution
i 100 72 80 91 108 132 zone
Danger
v 90 71 79 88 102 122 zone
e 80 71 78 86 97 113 136
70 70 77 85 93 106 124 144
H 60 70 76 82 90 100 114 132 149
u 50 69 75 81 88 96 107 120 135 150
m 40 68 74 79 86 93 101 110 123 137 151
i 30 67 73 78 84 90 96 104 113 123 135 148
d 20 66 72 77 82 87 93 99 105 112 120 130
i 10 65 70 75 80 85 90 95 100 105 111 116
t 0 64 69 73 78 83 87 91 95 99 103 107
y 70 75 80 85 90 95 100 105 110 115 120
Air Temperature (F)
injuries. Start with short period and gradual increase the time.
Drink Water- During the hot weather, your body sweats more than normally to cool
itself. Drink plenty of water to replace the water loss.
Wear proper clothing- used breathable clothing and allow air to pass through to
cool your body, used light colored clothing, lighter colors reflect the sun’s heat while
dark color clothing absorbs the heat.
Rest frequently and avoid heat and humidity
Heat Related Conditions
Anyone who plays or works in hot and humid temperature are at risk to develop a
heat-related conditions. Some people are at risk than others, with a condition like:
being overweight or obese, with slight fever, pregnant, prior history of a heat related
illness, and individuals who do strenuous activities inside or outside hot temperature.
Heat Rash- also known as prickly heat, Skin is exposed to humid heat and stays wet.
Heat Cramps- Painful muscle spasm mostly common in the abdomen and calf. Due
to excessive exposure to heat and low consumption of water.
Heat Exhaustion- excessive exposure to heat, characterized by paleness, profuse
sweating, tiredness, weakness, vomiting or fainting. Body temperature maybe
normal or slightly above normal
Heat Stroke- Sudden collapse with loss of consciousness, characterized by high
body temperature, hot, dry flushed skin; rapid pulse, lack of sweating. This is a life-
threatening emergency.
Exercising or even doing your physical activities during cold, windy and wet weather
days can be dangerous. Extreme cold can result to hypothermia or excessively low
body temperature. Hypothermia is associated with shivering, numbness, drowsiness
and muscular weakness. Extreme cold can also cause a condition called frostbite.
Frostbite occur when any part of the body becomes frozen
Hypothermia – When you are exposed to cold air, water, wind, or rain. Normal body
temperature is around 98.6 F (37⁰C). Hypothermia occurs as your body temperature
falls below 95⁰F (35⁰C).
When your body temperature drops to a low-level temperature, your heart, nervous
system and other organs cannot work properly and normally. Failed to address
hypothermia, can lead to complete failure of your heart and respiratory system and
eventually to death.
Hypothermia is often caused by exposure to cold weather or immersion in cold water.
Primary treatments for hypothermia are methods to warm the body back to a normal
temperature.
Prevention of Hypothermia
Exercising or having your physical activity in extreme cold and wind, you must dress
properly. Wear several layers of lightweight clothing that is suited for the activity
rather than wearing jacket or coat. Avoid in icy, cold and wet weather. If exposure is
unavoidable, wear appropriate shoes, socks, and leg pants that you will not get wet.
Remember, people or athletes who live in high altitude are easily can do the physical
activities compare to those people living in other places. Even you are physically fit,
allow your body to adjust and adapt high altitudes by doing low -moderate intensities
for limited period
ACTIVITIES
Activity 1. General Readiness
How do you prepare yourself in physical activities?
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
How does the environment affect your physical activities?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
_____________________________________________________________
Activity 2. Health related conditions
In your own words, Cite the different causes and preventions of the following
conditions:
Condition Causes Prevention
1 Heat rash
2 Heat Cramps
3 Dehydration
4 Hyperthermia
5. Hypothermia
WRAP–UP
Direction: Fill in the blank. Choose the best word written in the box below.
Preparing yourself for physical activity or ____________________ activity is very
important. Whether you are a beginner or a physically active individual, it is very
important to come ________________ in any given task or activities indoor or
outdoor. You must be ready for some___________________ conditions that affects
your performance such as heat/_______, cold and altitude that may require to
change some routines and even practices/habits in exercise and physical activity
engagement.
Consistent ___________________ is essential to avoid problems and complications.
recreational recreation ready prepared sports
hot fire environmental hydration energy
VALUING
Sentence Completion:
I learned that preparing myself for physical
activities____________________________________________________________
___________________________________________________________________
I valued the importance of
___________________________________________________________________
___________________________________________________________________
POST TEST
Direction: Write your answer on the space provided before each number.
__________ 1. Associated with shivering, numbness, drowsiness and muscular weakness
__________ 2. Excessive loss of fluids and exposure to heat, characterized by
paleness, profuse sweating, tiredness, weakness, vomiting or
fainting.
__________3. It is a condition wherein an individual’s body temperature elevated
beyond normal and also known as “overheating
__________4. It is defined as the amount of water that the body loses exceeds the
amount taken in
__________5 Painful muscle spasm mostly common in the abdomen and calf.
KEY TO CORRECTION
References
Websites
Safe and Smart Physical Activity. p23-27
Books
Mangubat A. 2016, Health Optimizing Physical Activities-Recreational
Activities p 134-137