Beat The Heat
Jakoter offers tips to deal with the heat
With temperatures rising, take extra precautions while exercising or working outdoors in the heat and to listen to your body’s signals. These safety measures can help avoid heat illness or dehydration.
Take a hint from outdoor workers. They wear light colored, long sleeved cotton T-shirts. They also have a bottle of water or a sports beverage with them at all times.
- Put water bottles or sports beverages in the fridge so they will be cooled and ready to go to any sporting event, shopping spree, or outdoor activity you have planned.
- Put water bottles in the car as well. A small cooler would be helpful.
Exercise
Even if you’re a well-conditioned athlete, overdoing your exercise regimen may lead to heat cramps, fatigue, and heat exhaustion or maybe even heatstroke. To help you maintain your health and physique this summer, here are some simple safety tips for hot weather:
- Exercise early or late, try not to exercise outdoors in the middle of the day, when the sun is the highest and hottest. If you have a safe place, exercising after dark is an alternative, but be sure to be as careful in the evening as you are during the day.
- Be sure to increase your water intake. Excessive sweating causes your body to lose fluids that need to be replaced. Don’t wait until you feel thirsty to drink water.
- Wear breathable (cotton), light-colored clothing to reflect the heat
- Exercise on cooler surfaces like grass instead of asphalt
- Gradually build up your exercise routine over a couple of weeks. This will give your body time to acclimate to the warmer weather
Daily Activities
Whether you have a regular exercise regimen or are simply active, these tips apply to all of us:
- Wear sunscreen with a sun protection factor (SPF) of 15 or higher
- Avoid alcohol and caffeinated beverages - they dehydrate your system
- Pay attention to your body and any distress signals it may be sending. When the days get hot, the body's means of cooling itself is the evaporation of sweat.
Dehydration
During sizzling summer months, dehydration is the main health concern. Since you sweat up to two quarts an hour, you'll need to match the loss by drinking water. Failure to drink water, along with overexertion, can cause your thermostat to short-circuit, slowing circulation and perspiration. The shutdown triggers a rapid ascent in body temperature. Your body now suffers from heat exhaustion and may be on the way to heatstroke.
Heatstroke
Heatstroke occurs when extreme heat causes a malfunction in your body's internal thermostat. How can you tell if you have heatstroke? If you're in good enough shape to wonder, you probably don't have it. Heatstroke is the last stop on the continuum of overheating. By the time you get there, your temperature will have soared to 104 degrees or higher and you'll likely be delirious. If you suspect heat stroke, go directly to an area emergency room.
Be sure to call your doctor immediately if you have symptoms of heat exhaustion or heatstroke, or if you observe them on someone else. These conditions are serious!
Medication
Diabetics, seniors and people taking over-the-counter and prescription medicines such as antihistamines, anti-anxiety, and anti-depressants should be extra cautious. If you are taking any of these medications, it is best to avoid the heat. The elderly are especially vulnerable; make it a point to check on older friends and relatives several times a day.
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